In the 7 days ending Oct 7, 2014:
Road run warm up/down 30:00 [1] shoes: Trailroc 245-2
Orienteering race 17:21 [4] **** 2.2 km (7:52 / km) +17m 7:34 / km spiked:9/11c shoes: Trailroc 245-2
Orienteering race 21:31 [4] **** 2.69 km (8:00 / km) +12m 7:50 / km spiked:9/12c shoes: Trailroc 245-2
Road run 35:00 [2] 5.31 km (6:35 / km) +11m 6:31 / km weight:146lbs shoes: Trailroc 245-2
Note (rest day)
Orienteering race 1:06:08 intensity: (48:11 @1) + (11:53 @2) + (5:17 @3) + (47 @4) *** 5.63 km (11:44 / km) +90m 10:53 / km ahr:138 max:160 spiked:10/13c shoes: Trailroc 245-2
Note
Orienteering race 1:04:18 intensity: (46:46 @1) + (14:02 @2) + (3:30 @3) *** 5.84 km (11:00 / km) +108m 10:05 / km ahr:137 max:156 18c shoes: Trailroc 245-2
Orienteering race 1:08:38 intensity: (49 @0) + (19:48 @1) + (17:41 @2) + (11:56 @3) + (18:24 @4) *** 5.76 km (11:55 / km) +167m 10:25 / km ahr:150 max:170 spiked:11/13c shoes: Trailroc 245-2
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