In the 9 days ending Jul 30, 2011:
Orienteering race (Classic) 1:32:14 intensity: (23 @1) + (2:27 @2) + (9:34 @3) + (52:42 @4) + (27:08 @5) **** 11.94 km (7:43 / km) +203m 7:07 / km ahr:151 max:162 10c shoes: Icebug SPIRIT OLX
XC Running 30:01 intensity: (36 @1) + (3:28 @2) + (23:48 @3) + (2:09 @4) 5.72 km (5:15 / km) +132m 4:42 / km ahr:129 max:145 shoes: XA Pro 5 (07/10)
XC Running 57:01 intensity: (44 @1) + (11:02 @2) + (31:21 @3) + (13:54 @4) 10.89 km (5:14 / km) +255m 4:41 / km ahr:131 max:152 shoes: Speedcross 2 (05/11)
XC Running 45:00 intensity: (32 @1) + (12:04 @2) + (29:15 @3) + (3:09 @4) 8.15 km (5:31 / km) +208m 4:54 / km ahr:127 max:144 shoes: XA Pro 5 (07/10)
Orienteering 1:39:02 intensity: (24 @1) + (41 @2) + (15:15 @3) + (1:22:03 @4) + (39 @5) **** 7.19 mi (13:46 / mi) +412m 11:42 / mi ahr:144 max:162 24c shoes: Inov-8 Oroc 340
XC Running 48:12 intensity: (51 @1) + (5:38 @2) + (8:24 @3) + (33:19 @4) 8.89 km (5:25 / km) +169m 4:57 / km ahr:141 max:157 shoes: Speedcross 2 (05/11)
Grass-Trails 8:01 intensity: (50 @2) + (3:50 @3) + (3:21 @4) 1.46 km (5:29 / km) +21m 5:07 / km ahr:138 max:155 shoes: Speedcross 2 (05/11)
Note (rest day)
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