In the 11 days ending Jul 10, 2011:
Note
orienteering race (Relay) 44:28 [3] *** 5.2 km (8:33 / km) +70m 8:01 / km 11c
Running Drills warm up/down 12:00 [2] *** 3c slept:8.0
orienteering race 34:03 [5] *** 3.3 km (10:19 / km) +135m 8:34 / km 12c
Running Drills warm up/down 16:30 [2] *** 4c slept:7.0
orienteering race 26:14 [4] *** 2.8 km (9:22 / km) +65m 8:24 / km 11c
Note slept:8.0 (rest day)
Running Drills warm up/down (Warm up map) 15:00 [2] 4c slept:7.0
orienteering race (JWOC long) 1:22:10 [4] *** 7.7 km (10:40 / km) +285m 9:00 / km 20c
Running Drills warm up/down 20:00 [2] shoes: Saucony - Cohesion (trail)
orienteering race (JWOC sprint) 18:17 [4] *** 2.5 km (7:19 / km) +30m 6:54 / km 22c shoes: Saucony - Cohesion (trail)
Note slept:7.0
running 10:45 intensity: (2:39 @3) + (8:06 @4) 1.95 km (5:32 / km) ahr:174 max:184
orienteering 8:52 [2] 1.13 km (7:49 / km) ahr:143 max:171
Note slept:9.0
orienteering 40:15 intensity: (2:32 @1) + (1:00 @2) + (5:12 @3) + (29:18 @4) + (2:13 @5) 4.32 km (9:19 / km) ahr:171 max:192
running warm up/down 6:18 intensity: (15 @1) + (57 @2) + (4:30 @3) + (36 @4) 0.98 km (6:24 / km) ahr:160 max:174
orienteering 45:04 intensity: (2:28 @2) + (3:05 @3) + (36:42 @4) + (2:49 @5) 5.23 km (8:37 / km) ahr:173 max:189
running 5:05 intensity: (11 @1) + (9 @2) + (1:36 @3) + (3:09 @4) 0.96 km (5:18 / km) ahr:167 max:176
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