In the 7 days ending Jan 30, 2011:
ski orienteering race (skate) 52:44 intensity: (8 @1) + (19 @2) + (2:34 @3) + (34:00 @4) + (15:43 @5) *** 8.46 km (6:14 / km) +169m 5:40 / km ahr:159 max:170 spiked:15/15c slept:6.5 shoes: Rossignol Max skate / Rossi X9
Note
xc skiing - skate (skate) 1:39:33 intensity: (29 @1) + (1:14 @2) + (51:22 @3) + (46:28 @4) 20.03 km (4:58 / km) +156m 4:47 / km ahr:143 max:160 slept:3.0 shoes: Rossignol Max skate / Rossi X9
running (road) 28:34 intensity: (10 @0) + (3 @1) + (22 @2) + (10:58 @3) + (17:01 @4) 2.93 mi (9:45 / mi) +13m 9:37 / mi ahr:145 max:155 shoes: Puma Ventis (shiny)
xc skiing - skate (skate) 1:51:30 intensity: (12 @0) + (13 @1) + (20 @2) + (34:30 @3) + (1:16:15 @4) 23.23 km (4:48 / km) +212m 4:35 / km ahr:148 max:161 shoes: Rossignol Max skate / Rossi X9
Note (rest day)
xc skiing - skate (skate) 1:14:13 intensity: (13 @1) + (17 @2) + (3:34 @3) + (1:09:08 @4) + (1:01 @5) 16.61 km (4:28 / km) +129m 4:18 / km ahr:155 max:167 shoes: Rossignol Max skate / Rossi X9
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