In the 31 days ending Jul 31, 2012:
Note
running 56:56 intensity: (10:41 @2) + (23:54 @3) + (21:46 @4) + (35 @5) 7.61 km (7:29 / km) +279m 6:19 / km ahr:162 max:188 shoes: Salomon - XRCrossmax1
orienteering (Map run) 52:51 intensity: (8:05 @1) + (19:31 @2) + (14:51 @3) + (10:24 @4) 5.27 km (10:02 / km) +185m 8:32 / km ahr:143 max:185 4c shoes: Salomon - XRCrossmax1
running 40:22 intensity: (50 @1) + (2:56 @2) + (10:32 @3) + (23:30 @4) + (2:34 @5) 6.84 km (5:54 / km) +170m 5:15 / km ahr:170 max:187 shoes: Salomon - XRCrossmax1
Note (rest day)
running 30:21 intensity: (39 @1) + (3:01 @2) + (19:46 @3) + (6:55 @4) 5.04 km (6:01 / km) +83m 5:34 / km ahr:162 max:177
running intervals 50:17 intensity: (2:25 @1) + (2:07 @2) + (6:33 @3) + (18:04 @4) + (21:08 @5) 9.64 km (5:13 / km) +44m 5:06 / km ahr:175 max:198 slept:8.5 shoes: Salomon - XRCrossmax1
swimming 25:00 [1] slept:8.0
running 34:15 intensity: (2:12 @1) + (1:26 @2) + (15:21 @3) + (14:33 @4) + (43 @5) 6.16 km (5:34 / km) +71m 5:16 / km ahr:164 max:189 shoes: Salomon - XRCrossmax1
running 40:01 intensity: (48 @1) + (8:16 @2) + (12:55 @3) + (18:02 @4) 6.55 km (6:07 / km) +209m 5:16 / km ahr:165 max:184 shoes: Salomon - XRCrossmax1
other (Sea Kayaking ) 3:00:00 [1]
other (Sea Kayaking ) 5:00:00 [1]
running tempo 58:37 intensity: (9:28 @1) + (25:06 @2) + (7:08 @3) + (3:10 @4) + (13:45 @5) 10.96 km (5:21 / km) +60m 5:12 / km ahr:148 max:192 slept:8.5 shoes: Salomon - XRCrossmax1
S & C warm up/down (Stretching) 5:30 [1]
running 33:45 intensity: (58 @1) + (9:33 @2) + (20:20 @3) + (2:54 @4) 5.51 km (6:07 / km) +71m 5:45 / km ahr:155 max:176 slept:8.5 shoes: Salomon - XRCrossmax1
running 37:40 intensity: (1:45 @1) + (9:41 @2) + (22:36 @3) + (3:38 @4) 6.1 km (6:10 / km) +71m 5:50 / km ahr:154 max:175 slept:9.0 shoes: Salomon - XRCrossmax1
Note slept:11.0
Running Drills warm up/down 15:00 [3] *** 4c
orienteering 1:10:05 [4] *** 5.7 km (12:18 / km) 18c shoes: IceBugs - SPIRIT-L olx
orienteering race (middle) 56:57 [3] *** 4.0 km (14:14 / km) +125m 12:19 / km 15c
Running Drills warm up/down 15:00 [2] *** 4c
biking (XT) 20:00 [1]
orienteering race (Sprint) 30:14 [4] *** 2.2 km (13:45 / km) +105m 11:06 / km 17c
Running Drills warm up/down 10:00 [2] 5c
orienteering long 1:42:08 [3] *** 6.8 km (15:01 / km) +420m 11:29 / km 18c
Running Drills warm up/down 10:00 [2] 2c
orienteering 37:58 intensity: (2:31 @1) + (5:22 @2) + (12:42 @3) + (17:23 @4) 4.7 km (8:05 / km) +94m 7:21 / km ahr:161 max:183 13c shoes: IceBugs - SPIRIT-L olx
orienteering 1:11:11 intensity: (13 @1) + (18:35 @2) + (33:37 @3) + (18:46 @4) 6.48 km (10:59 / km) +118m 10:04 / km ahr:159 max:181 17c shoes: IceBugs - SPIRIT-L olx
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