In the 7 days ending Dec 22, 2013:
Orienteering 25:30 intensity: (3:14 @1) + (1:52 @2) + (10:07 @3) + (10:17 @4) *** 3.05 km (8:21 / km) +118m 7:00 / km ahr:137 max:146 shoes: VJ Supra
Running warm up/down 12:00 [2] 2.0 km (6:00 / km) shoes: VJ Supra
stretching 10:00 [3]
Running hills 48:40 intensity: (4:24 @1) + (22:34 @2) + (9:58 @3) + (6:43 @4) + (5:01 @5) 7.21 km (6:45 / km) +195m 5:57 / km ahr:132 max:154 shoes: Kinvara2
stretching 10:00 [1]
Cycling 30:00 [2] 14.3 km (2:06 / km) ahr:122 max:139
Running 1:05:05 intensity: (10:22 @1) + (11:01 @2) + (35:56 @3) + (7:46 @4) 10.03 km (6:29 / km) +261m 5:44 / km ahr:133 max:144 shoes: Kinvara2
Cycling (indoor trainer) 1:26:41 intensity: (10:54 @1) + (1:02:05 @2) + (13:42 @3) 42.2 km (2:03 / km) ahr:122 max:135
Running 50:00 intensity: (5:29 @1) + (15:10 @2) + (15:39 @3) + (13:42 @4) 7.98 km (6:16 / km) +306m 5:16 / km ahr:132 max:148 shoes: Kinvara2
Walking (with poles) 1:00:00 [1] 5.0 km (12:00 / km) +200m 10:00 / km shoes: Kinvara2
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