In the 7 days ending Aug 19, 2012:
Löpning warm up/down 7:36 intensity: (7 @0) + (2:45 @1) + (3:00 @2) + (1:44 @3) 1.27 km (5:58 / km) +20m 5:32 / km ahr:150 max:165 shoes: Inov8 Oroc 280
Orientering race (Järpåssöndagen) 1:18:00 intensity: (16 @1) + (8 @2) + (18 @3) + (5:50 @4) + (1:11:28 @5) ** 12.23 km (6:23 / km) +105m 6:07 / km ahr:183 max:193 spiked:15/15c shoes: Inov8 Oroc 280
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