In the 7 days ending May 15, 2011:
Note slept:6.75
orienteering race (sprint) 20:32 intensity: (6:14 @4) + (14:18 @5) *** 2.41 km (8:32 / km) +71m 7:26 / km ahr:168 max:190 spiked:14/16c slept:6.75 shoes: Merrell Reflex II #2
orienteering race (score-o) 1:25:52 intensity: (5 @1) + (29 @2) + (10:57 @3) + (1:06:32 @4) + (7:49 @5) *** 9.04 km (9:30 / km) +256m 8:19 / km ahr:156 max:177 spiked:19/20c shoes: Merrell Reflex II #2
orienteering (flag pickup) 14:01 intensity: (25 @2) + (4:44 @3) + (8:10 @4) + (42 @5) *** 1.35 km (10:22 / km) +19m 9:41 / km ahr:150 max:166 spiked:3/3c shoes: Merrell Reflex II #2
Note slept:3.25 (rest day)
trail running (run/walk) 2:04:28 intensity: (19 @1) + (7:30 @2) + (1:27:30 @3) + (29:08 @4) + (1 @5) ** 9.05 mi (13:45 / mi) +313m 12:25 / mi ahr:139 max:165 slept:6.0 shoes: Mizuno Wave Ascend 4
running ("trail") 37:48 intensity: (20 @0) + (32 @1) + (2:57 @2) + (26:49 @3) + (7:10 @4) 4.09 mi (9:14 / mi) +32m 9:01 / mi ahr:140 max:155 slept:8.75 shoes: Puma Ventis (purple)
Note slept:7.0 (rest day)
running ("trail") 46:44 intensity: (11 @0) + (16 @1) + (1:05 @2) + (32:34 @3) + (12:37 @4) + (1 @5) 5.13 mi (9:07 / mi) +37m 8:55 / mi ahr:143 max:165 slept:5.0 shoes: Puma Ventis (purple)
armchair orienteering (ski-o map memory) 5:00 [0] ***
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