In the 31 days ending May 31, 2012:
running 1:10:16 intensity: (9 @1) + (55 @2) + (3:14 @3) + (51:59 @4) + (13:59 @5) 11.99 km (5:52 / km) +50m 5:44 / km shoes: Salomon - XRCrossmax1
Note (rest day)
swimming 1:00:00 [1]
running 33:12 intensity: (11 @1) + (1:54 @2) + (6:57 @3) + (24:10 @4) 6.07 km (5:28 / km) +46m 5:16 / km ahr:170 max:183 shoes: Salomon - XRCrossmax1
orienteering 1:05:46 intensity: (34 @1) + (3:13 @2) + (15:34 @3) + (44:19 @4) + (2:06 @5) *** 6.76 km (9:44 / km) +201m 8:28 / km ahr:171 max:188 16c shoes: IceBugs - SPIRIT-L olx
biking (XT) (commutes) 50:00 [2]
Note
biking (XT) 1:48:55 intensity: (10:35 @1) + (45:33 @2) + (17:00 @3) + (24:26 @4) + (11:21 @5) 25.64 km (4:15 / km) +418m 3:56 / km ahr:146 max:193
biking (XT) 1:02:03 intensity: (2:22 @1) + (47:46 @2) + (10:29 @3) + (1:26 @4) 19.74 km (3:09 / km) +101m 3:04 / km ahr:145 max:173 slept:8.0
S & C 28:00 [2]
running 40:00 intensity: (15 @1) + (4:18 @2) + (9:06 @3) + (25:42 @4) + (39 @5) 6.63 km (6:02 / km) +163m 5:22 / km ahr:170 max:186 shoes: Salomon - XRCrossmax1
biking (XT) 40:00 [3] 17.41 km (2:18 / km) ahr:139 max:150
S & C (phyiso +) 15:00 [2]
biking (XT) 1:14:24 intensity: (6:14 @1) + (9:20 @2) + (44:39 @3) + (14:11 @4) 23.2 km (3:12 / km) +150m 3:06 / km ahr:151 max:175
orienteering 35:36 [3] *** 3.0 km (11:52 / km) +255m 8:20 / km 13c shoes: IceBugs - SPIRIT-L olx
S & C (phyiso +) 17:13 [3]
running 27:17 intensity: (20 @1) + (9 @2) + (25 @3) + (23:44 @4) + (2:39 @5) 4.88 km (5:36 / km) +51m 5:19 / km ahr:180 max:188 shoes: Salomon - XRCrossmax1
biking (XT) 35:00 [3] 17.91 km (1:57 / km) ahr:157 max:170
elliptical 20:00 [3] 1.5 km (13:20 / km)
S & C (physio +) 10:25 [2]
biking (XT) (gym bike) 35:00 [3] 17.13 km (2:03 / km) ahr:152 max:178
S & C (phyiso +) 10:00 [2]
running 22:10 intensity: (19 @1) + (1:02 @2) + (13:38 @3) + (7:11 @4) 3.47 km (6:23 / km) +34m 6:05 / km ahr:162 max:177 shoes: Salomon - XRCrossmax1
biking (XT) 35:00 [3] 17.28 km (2:02 / km) ahr:158 max:173
S & C (physio +) 9:00 [1] ahr:109 max:117
Hiking 30:00 [1]
S & C 6:00 [1]
biking (XT) 31:49 intensity: (2:50 @1) + (3:14 @2) + (18:34 @3) + (7:11 @4) 10.03 km (3:10 / km) +31m 3:07 / km ahr:156 max:185
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