In the 7 days ending May 16, 2010:
Orienteering warm up/down 13:22 intensity: (11:43 @0) + (1:20 @1) + (19 @2) *** 0.72 km (18:29 / km) +6m 17:45 / km ahr:113 max:128 weight:145lbs shoes: X-Talon 2
Orienteering 1:09:44 intensity: (7:27 @1) + (18:47 @2) + (27:25 @3) + (16:05 @4) *** 6.55 km (10:38 / km) +140m 9:37 / km ahr:151 max:163 spiked:9/13c shoes: X-Talon 2
Orienteering warm up/down 12:09 [1] *** 1.22 km (9:58 / km) ahr:123 max:130 shoes: X-Talon 2
Note weight:145lbs (rest day)
Note
Trail run intervals 1:18:33 intensity: (11:44 @0) + (16:22 @1) + (7:49 @2) + (12:46 @3) + (27:46 @4) + (2:06 @5) 9.59 km (8:12 / km) +55m 7:58 / km ahr:146 max:175 weight:146lbs shoes: X-Talon 212
Stretching 20:00 [0] weight:145lbs
Trail run long 2:23:29 intensity: (7:00 @0) + (1:06:30 @1) + (25:54 @2) + (24:05 @3) + (20:00 @4) 16.77 km (8:33 / km) +250m 7:58 / km ahr:143 max:171 weight:145lbs shoes: F-Lite 230
Pilates 55:00 [1] weight:145lbs
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