In the 12 days ending Jan 25, 2012:
Note (rest day)
Note
Arc-Trainer hills (11 / 9) 30:00 [3] 3.25 mi (9:14 / mi) shoes: Asics Gel-Kayano 14
Treadmill hills (Level 11 @ 7.0mph) 30:00 [3] 3.7 mi (8:06 / mi) shoes: Asics Gel-Kayano 14
Arc-Trainer hills (11 / 9) 30:00 [3] 3.2 mi (9:22 / mi) shoes: Asics Gel-Kayano 14
XC Running 1:14:20 intensity: (35 @1) + (35 @2) + (17:40 @3) + (55:30 @4) 15.27 km (4:52 / km) +427m 4:16 / km ahr:142 max:156 shoes: Speedcross 2 (05/11)
Orienteering 1:33:56 intensity: (4:27 @1) + (41:25 @2) + (40:05 @3) + (7:59 @4) ** 11.52 km (8:09 / km) +203m 7:30 / km ahr:122 max:149 shoes: Speedcross 2 (05/11)
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