In the 11 days ending Jul 23, 2012:
Note slept:9.0 (rest day)
Orienteering race (Rogaine) 17:45:30 [1] **** 92.9 km (11:28 / km) +2171m 10:16 / km 42c shoes: Salomon XA Pro 3D Ultra
Orienteering 1 [1] 0.0 km (16:40 / km)
XC Running 45:00 intensity: (27 @1) + (3:44 @2) + (23:36 @3) + (17:13 @4) 9.01 km (5:00 / km) +209m 4:29 / km ahr:136 max:157 shoes: Salomon XA Pro 3D Ultra
Note (rest day)
XC Running 58:15 intensity: (40 @1) + (10:03 @2) + (40:01 @3) + (7:31 @4) 11.02 km (5:17 / km) +269m 4:43 / km ahr:130 max:149 shoes: XA Pro 5 (07/10)
Note
XC Running long 1:48:31 intensity: (3:09 @1) + (1:00:43 @2) + (38:32 @3) + (6:07 @4) 18.96 km (5:43 / km) +408m 5:10 / km ahr:123 max:149 shoes: Speedcross 2 (05/11)
XC Running long 1:42:30 intensity: (37 @1) + (10:33 @2) + (1:06:18 @3) + (25:02 @4) 19.65 km (5:13 / km) +451m 4:41 / km ahr:134 max:148 shoes: Speedcross 2 (05/11)
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