In the 7 days ending Oct 11, 2014:
running 23:00 [2] *** 3.5 km (6:34 / km) 4c shoes: IceBugs - SPIRIT3-L olx
orienteering 1:02:29 [3] *** 4.3 km (14:32 / km) +75m 13:22 / km 18c shoes: IceBugs - SPIRIT3-L olx
orienteering 49:12 [2] 4.0 km (12:18 / km) 16c shoes: Salomon - Speedcross3
Stretching/rolling 10:00 [0]
Note
running 45:04 intensity: (3:36 @1) + (11:46 @2) + (23:25 @3) + (4:51 @4) + (1:26 @5) 8.46 km (5:20 / km) +29m 5:14 / km ahr:169 max:241 shoes: Asics - GT 2000
Stretching/rolling 7:30 [0] ahr:114 max:122
Stretching/rolling 45:00 [0]
running warm up/down 27:00 [2] 4.0 km (6:45 / km) shoes: IceBugs - SPIRIT3-L olx
orienteering 41:58 [3] 4.3 km (9:46 / km) +185m 8:02 / km 17c shoes: IceBugs - SPIRIT3-L olx
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