In the 7 days ending Feb 12, 2012:
Orienteering 59:09 intensity: (7 @2) + (37 @3) + (51:50 @4) + (6:35 @5) 9.69 km (6:06 / km) +145m 5:41 / km ahr:153 max:164 spiked:14/15c shoes: Inov-8 Oroc 340
Note
XC Running 1:00:00 intensity: (21 @1) + (39 @2) + (25:48 @3) + (33:12 @4) 11.28 km (5:19 / km) +270m 4:45 / km ahr:139 max:150 shoes: XA Pro 5 (07/10)
Arc-Trainer hills (11 / 9) 30:00 [3] 3.38 mi (8:53 / mi) ahr:119 max:137 shoes: Asics Gel-Kayano 14
Treadmill hills (Level 9 @ 7.5mph) 30:00 [3] 3.75 mi (8:00 / mi) ahr:135 max:150 shoes: Asics Gel-Kayano 14
Arc-Trainer hills (11 / 9) 30:00 [3] 3.3 mi (9:05 / mi) ahr:116 max:132 shoes: Asics Gel-Kayano 14
Treadmill hills (Level 11 @ 7.5mph) 30:00 [3] 3.75 mi (8:00 / mi) ahr:140 max:156 shoes: Asics Gel-Kayano 14
Arc-Trainer hills (11 / 9) 30:00 [3] 3.15 mi (9:31 / mi) ahr:115 max:129 shoes: Asics Gel-Kayano 14
Treadmill hills (Level 11 @ 7.5mph) 30:00 [3] 3.75 mi (8:00 / mi) ahr:136 max:149 shoes: Asics Gel-Kayano 14
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