In the 7 days ending Nov 1, 2015:
Orientering race 40:30 intensity: (7:05 @0) + (22 @1) + (25 @2) + (4:26 @3) + (17:10 @4) + (11:02 @5) 5.44 km (7:27 / km) ahr:153 max:161 shoes: Salomon Fellraiser
Note (rest day)
Hardlopen 50:00 [1] 7.0 km (7:09 / km) shoes: Salomon Fellraiser
Hardlopen 29:00 [1] 4.5 km (6:27 / km) shoes: Adidas Ultra Boost
F training 15:00 [3]
Hardlopen 1:25:24 intensity: (6:16 @0) + (21:49 @1) + (21:37 @2) + (8:29 @3) + (15:40 @4) + (11:33 @5) 14.63 km (5:50 / km) +33m 5:46 / km ahr:137 max:164 shoes: Adidas Ultra Boost
Hardlopen 32:00 [2] 5.0 km (6:24 / km) ahr:120 shoes: Adidas Ultra Boost
zwemmen 32:00 [2] 1.5 km (21:20 / km)
Cardio 20:00 [1] ahr:120
F training 1:00:00 [5]
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