In the 11 days ending Jul 23, 2012:
orienteering (Map run) 52:51 intensity: (8:05 @1) + (19:31 @2) + (14:51 @3) + (10:24 @4) 5.27 km (10:02 / km) +185m 8:32 / km ahr:143 max:185 4c shoes: Salomon - XRCrossmax1
running 40:22 intensity: (50 @1) + (2:56 @2) + (10:32 @3) + (23:30 @4) + (2:34 @5) 6.84 km (5:54 / km) +170m 5:15 / km ahr:170 max:187 shoes: Salomon - XRCrossmax1
Note (rest day)
running 30:21 intensity: (39 @1) + (3:01 @2) + (19:46 @3) + (6:55 @4) 5.04 km (6:01 / km) +83m 5:34 / km ahr:162 max:177
running intervals 50:17 intensity: (2:25 @1) + (2:07 @2) + (6:33 @3) + (18:04 @4) + (21:08 @5) 9.64 km (5:13 / km) +44m 5:06 / km ahr:175 max:198 slept:8.5 shoes: Salomon - XRCrossmax1
swimming 25:00 [1] slept:8.0
running 34:15 intensity: (2:12 @1) + (1:26 @2) + (15:21 @3) + (14:33 @4) + (43 @5) 6.16 km (5:34 / km) +71m 5:16 / km ahr:164 max:189 shoes: Salomon - XRCrossmax1
running 40:01 intensity: (48 @1) + (8:16 @2) + (12:55 @3) + (18:02 @4) 6.55 km (6:07 / km) +209m 5:16 / km ahr:165 max:184 shoes: Salomon - XRCrossmax1
other (Sea Kayaking ) 3:00:00 [1]
other (Sea Kayaking ) 5:00:00 [1]
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