In the 7 days ending Dec 8, 2013:
Cycling (indoor bike) 30:00 [2] 14.4 km (2:05 / km) ahr:108 max:125
Orienteering 39:19 intensity: (4:37 @1) + (3:45 @2) + (23:07 @3) + (7:50 @4) *** 6.1 km (6:27 / km) +5m 6:25 / km ahr:136 max:149 shoes: Kinvara2
Running warm up/down 10:00 [2] 1.5 km (6:40 / km) shoes: Kinvara2
stretching 10:00 [1]
Note (rest day)
Cycling (indoor trainer) 1:00:05 intensity: (3:57 @1) + (56:08 @2) 29.3 km (2:03 / km) ahr:116 max:129
stretching 12:00 [1]
Running 52:56 intensity: (4:24 @1) + (21:48 @2) + (26:14 @3) + (30 @4) 8.08 km (6:33 / km) +311m 5:30 / km ahr:127 max:141 shoes: Kinvara2
Running intervals 47:19 intensity: (5:00 @1) + (29:06 @2) + (6:10 @3) + (4:34 @4) + (2:29 @5) 7.2 km (6:34 / km) +127m 6:02 / km ahr:127 max:154 shoes: Kinvara2
Walking (with poles) 27:26 intensity: (2:56 @1) + (11:52 @2) + (12:38 @3) 1.63 km (16:47 / km) +342m 8:12 / km ahr:127 max:136
Walking (with poles) 26:18 intensity: (2:35 @1) + (23:43 @2) 2.66 km (9:53 / km) +105m 8:15 / km ahr:114 max:129
Running 51:52 intensity: (5:55 @1) + (27:01 @2) + (14:11 @3) + (4:45 @4) 8.01 km (6:29 / km) +138m 5:58 / km ahr:126 max:149 shoes: Kinvara2
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