In the 11 days ending Aug 20, 2012:
Orienteering 1:49:00 [3] *** 9.2 km (11:51 / km) 19c
Running warm up/down 15:00 [1]
Orienteering 41:28 [4] 4.2 km (9:52 / km)
Running warm up/down 15:00 [3]
Orienteering race 34:05 [4] 2.6 km (13:07 / km)
Running warm up/down 25:00 [3]
Note
Running warm up/down 8:53 intensity: (24 @0) + (3:10 @1) + (5:19 @2) 1.28 km (6:55 / km) +5m 6:47 / km ahr:135 max:148
Orienteering 29:17 intensity: (53 @1) + (17:21 @2) + (11:03 @3) 3.77 km (7:46 / km) +22m 7:33 / km ahr:160 max:172
Running 42:49 intensity: (7:17 @1) + (27:20 @2) + (8:08 @3) + (4 @4) 5.32 km (8:03 / km) +22m 7:53 / km ahr:146 max:180
Strength & Conditioning 10:00 [1]
Running 1:26:18 intensity: (11 @1) + (26 @2) + (49:01 @3) + (36:40 @4) 10.46 km (8:15 / km) +702m 6:11 / km ahr:178 max:184
Running warm up/down 9:56 intensity: (32 @1) + (9:09 @2) + (15 @3) 1.36 km (7:20 / km) +30m 6:36 / km ahr:151 max:165
Running 1:38:37 intensity: (4:48 @1) + (1:00:03 @2) + (33:46 @3) 13.92 km (7:05 / km) +316m 6:22 / km ahr:158 max:174
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