In the 7 days ending Dec 1, 2018:
Road run warm up/down 7:17 intensity: (17 @0) + (24 @1) + (2:51 @2) + (3:39 @3) + (6 @4) 0.47 mi (15:30 / mi) ahr:141 max:151 weight:149lbs shoes: NB 1400 Black
Road run race 1:02:28 intensity: (17 @0) + (54 @1) + (9:21 @2) + (13:13 @3) + (34:31 @4) + (4:12 @5) 6.25 mi (10:00 / mi) +47m 9:46 / mi ahr:154 max:215 shoes: NB 1400 Black
Stretching 45:00 [0]
Orienteering race 41:25 [2] ** 2.4 km (17:16 / km) +59m 15:23 / km ahr:109 max:145 spiked:10/11c shoes: X-Talon 4
Strength (NYCB) 1:00:00 [1] weight:149lbs
Strength 30:00 [1]
Orienteering (Hanging ) 2:57:19 [2] *** 6.49 km (27:20 / km) +116m 25:06 / km ahr:92 max:137 spiked:14/15c weight:149lbs shoes: X-Talons 5
Stretching 15:00 [0]
Note weight:149lbs (rest day)
Strength 45:00 [1] weight:149lbs
Road run 35:23 intensity: (4:16 @0) + (2:41 @1) + (13:45 @2) + (9:00 @3) + (5:41 @4) 3.09 mi (11:27 / mi) +15m 11:17 / mi ahr:138 max:163 weight:152lbs shoes: NB 1400 Orange
Stretching 15:00 [0] weight:151lbs
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