In the 7 days ending Jul 9, 2013:
Orienteering race 22:42 intensity: (19 @1) + (11 @2) + (4:14 @3) + (17:32 @4) + (26 @5) 3.22 mi (7:02 / mi) ahr:163 max:174 shoes: Asics Kayano 18
Run: Long 1:15:13 intensity: (3:40 @1) + (18:05 @2) + (37:04 @3) + (16:24 @4) 10.77 mi (6:59 / mi) ahr:152 max:170 shoes: Asics Kayano 19
Run: Easy 30:03 intensity: (1:27 @1) + (26:03 @2) + (2:33 @3) 3.8 mi (7:54 / mi) ahr:140 max:152 shoes: Asics Kayano 18
Orienteering race 26:11 intensity: (19 @1) + (29 @2) + (1:25 @3) + (21:48 @4) + (2:10 @5) 3.7 mi (7:05 / mi) ahr:166 max:174 shoes: Asics GT-2170 Blue
Run: Easy 46:54 intensity: (1:15 @1) + (23:19 @2) + (22:20 @3) 6.21 mi (7:33 / mi) ahr:146 max:155 shoes: Asics Kayano 19
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