In the 7 days ending Apr 14, 2013:
Trail run warm up/down 10:00 [1] weight:147lbs shoes: X-Talon 3
Orienteering race 1:10:13 [4] *** 6.95 km (10:06 / km) +177m 8:58 / km spiked:15/16c shoes: X-Talon 3
Orienteering warm up/down 33:40 [2] *** 2.56 km (13:10 / km) +43m 12:09 / km spiked:6/7c shoes: X-Talon 3
Trail run 45:00 [1] 3.5 mi (12:51 / mi) weight:148lbs shoes: X-Talon 2
Circuits 1:00:00 [1] weight:148lbs shoes: DS Trainer 15
Note
Trail run warm up/down 21:05 intensity: (5:46 @0) + (4:42 @1) + (52 @2) + (2:25 @3) + (6:56 @4) + (24 @5) 2.15 km (9:48 / km) +19m 9:23 / km ahr:134 max:170 weight:148lbs shoes: Hyper Speed 4
Road run intervals 33:10 intensity: (12 @0) + (15:12 @1) + (1:48 @2) + (3:03 @3) + (12:23 @4) + (32 @5) 4.89 km (6:47 / km) +61m 6:23 / km ahr:139 max:185 shoes: Hyper Speed 4
Note weight:148lbs (rest day)
Orienteering long 2:57:36 [1] 6.45 km (27:32 / km) +229m 23:23 / km weight:150lbs shoes: X-Talon 2
Cycling warm up/down 4:00 [1]
Circuits 1:00:00 [1] weight:150lbs shoes: DS Trainer 15
Strength 1:00:00 [1]
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