In the 7 days ending Jul 13, 2014:
Orienteering race (French Creek Blue) 2:36:03 intensity: (1 @0) + (10 @1) + (2:32 @2) + (25:01 @3) + (1:55:38 @4) + (12:41 @5) ***** 9.69 mi (16:06 / mi) +402m 14:16 / mi ahr:164 max:182 shoes: Inov8 Oroc 340
Note (rest day)
Trail/OffTrail Map Run long (Easy) 1:09:55 intensity: (9 @0) + (10 @1) + (1:59 @2) + (11:47 @3) + (55:44 @4) + (6 @5) 6.76 mi (10:21 / mi) +96m 9:54 / mi ahr:162 max:176 shoes: Saucony Xodus 4
Note
Rail-Trail Running 23:51 [4] 3.11 mi (7:40 / mi) +2m 7:39 / mi shoes: New Balance Road #2
Rail-Trail Running 38:45 [3] 4.33 mi (8:57 / mi) +43m 8:41 / mi shoes: New Balance Road #2
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