In the 7 days ending Apr 30, 2012:
Cycling 25:00 [1] shoes: Clips
Orienteering (Billygoat) 1:53:52 intensity: (1:00:00 @2) + (53:52 @3) *** 15.01 km (7:35 / km) +427m 6:38 / km shoes: Asics Gel 1160
Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
Running 10:00 [1] 1.0 km (10:00 / km) shoes: Asics Gel 1160
Running (Sprint) 25:12 intensity: (8:18 @1) + (4:38 @2) + (12:12 @3) + (4 @4) ** 3.52 km (7:09 / km) +23m 6:56 / km ahr:165 max:201 shoes: Asics Gel 1160
Cycling 25:00 [1] 12.0 km (2:05 / km) shoes: Clips
Cycling 57:03 intensity: (33:08 @1) + (22:30 @2) + (1:25 @3) 24.27 km (2:21 / km) +134m 2:17 / km ahr:161 max:183 shoes: Clips
Orienteering intervals (Sprint) 50:43 intensity: (20:06 @1) + (26:08 @2) + (4:29 @3) 6.86 km (7:24 / km) +2m 7:23 / km ahr:158 max:208 shoes: Asics Gel 1160
Running intervals 1:07:18 intensity: (31:56 @1) + (30:24 @2) + (4:58 @3) * 12.27 km (5:29 / km) +31m 5:25 / km ahr:146 max:189 shoes: Asics Gel 1160
Running hills 37:44 intensity: (10:28 @1) + (14:00 @2) + (13:16 @3) 6.7 km (5:38 / km) +200m 4:54 / km ahr:169 max:194 shoes: Asics Gel 1160
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