In the 7 days ending Nov 9, 2019:
Trail run warm up/down 5:00 [1] shoes: OROC 280
Orienteering race 48:34 intensity: (9 @0) + (11:33 @1) + (16:12 @2) + (10:28 @3) + (5:10 @4) + (5:02 @5) *** 3.04 km (15:58 / km) +47m 14:49 / km ahr:132 max:177 spiked:4/9c shoes: OROC 280
Road run 32:49 intensity: (12 @0) + (1:10 @1) + (4:48 @2) + (20:24 @3) + (5:48 @4) + (27 @5) 3.1 mi (10:35 / mi) +13m 10:27 / mi ahr:138 max:160 shoes: NB Zante Pursuit
Road run warm up/down 10:00 [1] shoes: NB M 1400
Strength 1:00:00 [2] shoes: Road-X 233
Note
Road run 36:44 intensity: (3:01 @0) + (3:00 @1) + (3:04 @2) + (23:31 @3) + (4:08 @4) 3.09 mi (11:53 / mi) +15m 11:43 / mi ahr:133 max:148 shoes: NB 1400 Orange
Road run 35:30 intensity: (46 @0) + (1:23 @1) + (13:53 @2) + (18:06 @3) + (1:01 @4) + (21 @5) 3.12 mi (11:23 / mi) +15m 11:13 / mi ahr:130 max:173 shoes: NB 1400 Black
Strength 1:00:00 [2]
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