In the 7 days ending Aug 13, 2012:
Note slept:8.25 (rest day)
Note slept:8.0 weight:67.4kg (injured)
Running warm up/down 10:12 intensity: (2 @0) + (4:07 @1) + (6:03 @2) 1.78 km (5:45 / km) +8m 5:37 / km ahr:135 max:146 shoes: Inov 8 X-Talon 212 (2012) p1
Orienteering race 1:44:52 intensity: (1 @0) + (19 @1) + (2:05 @2) + (20:09 @3) + (1:09:51 @4) + (12:27 @5) *** 15.19 km (6:54 / km) +66m 6:45 / km ahr:171 max:183 shoes: Inov 8 X-Talon 212 (2012) p1
Note slept:7.0 (injured)
Running warm up/down 10:00 [1] shoes: Inov 8 X-Talon 212 (2012) p1
Orienteering race 50:55 intensity: (3:50 @2) + (32:05 @3) + (15:00 @4) ** 8.08 km (6:18 / km) +4m 6:17 / km shoes: Inov 8 X-Talon 212 (2012) p1
Note slept:8.0 (injured)
Running 20:02 intensity: (21 @0) + (5:27 @1) + (14:14 @2) 3.97 km (5:03 / km) ahr:135 max:148 shoes: Inov-8 F-Lite™ 230 (2012) p1
Running warm up/down 12:56 intensity: (1 @0) + (7:37 @1) + (5:18 @2) 2.48 km (5:13 / km) +16m 5:03 / km ahr:134 max:140 shoes: Inov 8 X-Talon 212 (2012) p1
Orienteering race 54:45 intensity: (1 @0) + (15 @1) + (15 @2) + (1:33 @3) + (44:36 @4) + (8:05 @5) ** 9.46 km (5:47 / km) +14m 5:45 / km ahr:176 max:182 shoes: Inov 8 X-Talon 212 (2012) p1
Note slept:8.25
Running 1:08:09 intensity: (11 @0) + (53:00 @1) + (14:58 @2) 12.4 km (5:30 / km) +4m 5:29 / km ahr:131 max:138 shoes: Inov-8 F-Lite™ 230 (2012) p1
Note slept:8.5
Strength & Conditioning (Ankles + calves) 20:00 [0]
Running intervals 1:13:03 intensity: (11 @0) + (15:37 @1) + (18:44 @2) + (35:18 @3) + (3:13 @4) 15.83 km (4:37 / km) +5m 4:37 / km ahr:148 max:167 shoes: Inov-8 F-Lite™ 195 (2012) p1
Note slept:8.5 (injured)
Strength & Conditioning (W-program) 40:00 [0]
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