In the 7 days ending Nov 16, 2015:
Note (rest day)
Running 8:31 intensity: (1:03 @1) + (4:47 @2) + (2:23 @3) + (18 @4) 1.65 km (5:10 / km) ahr:143 max:168 shoes: Inov-8 Mudclaw 265 (RB)
Orienteering race 1:46:11 intensity: (22 @1) + (1:34 @2) + (16:28 @3) + (1:23:12 @4) + (4:35 @5) 16.62 km (6:23 / km) +15m 6:22 / km ahr:169 max:184 shoes: Inov-8 Mudclaw 265 (RB)
Running 50:26 intensity: (7:29 @1) + (42:51 @2) + (6 @3) 9.96 km (5:04 / km) +11m 5:02 / km ahr:139 max:150 shoes: Nike air zoom elite 8 (Oct 15)
Strength & Conditioning 20:00 [1]
Running 30:26 intensity: (37 @1) + (22:17 @2) + (6:04 @3) + (1:28 @4) 5.9 km (5:10 / km) +4m 5:08 / km ahr:148 max:175 shoes: Nike air zoom elite 8 (Oct 15)
Running intervals 29:04 intensity: (2:56 @1) + (15:36 @2) + (9:57 @3) + (35 @4) 5.99 km (4:51 / km) +4m 4:50 / km ahr:145 max:168 shoes: Nike air zoom elite 8 (Oct 15)
Prevention & Rehabilitation 6:00 [0]
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