In the 7 days ending Mar 15, 2009:
Orienteering 1:20:00 intensity: (15:00 @1) + (35:00 @2) + (30:00 @3) *** 8.7 km (9:12 / km) spiked:15/22c shoes: ASICS Trabuco brown
MTB 1:16:00 intensity: (11:00 @2) + (30:00 @3) + (35:00 @4) 19.0 km (15.0 kph) shoes: MTB, Giant Trance
Running warm up/down 15:00 [2]
Orienteering race (guildford navdash) 19:47 [5] *** 4.3 km (4:36 / km) spiked:22/25c shoes: ASICS Evolution
Paddling (River) 1:14:00 [2] 10.7 km (6:55 / km) shoes: Ski, Mako 6
Swimming (more taper) 1:20:00 [3] 3.5 km (22:51 / km)
Running (2kTT) 6:59 [5] 2.0 km (3:30 / km) shoes: ASICS Trabuco brown
Running warm up/down 30:00 [3] 4.0 km (7:30 / km) shoes: ASICS Trabuco brown
Swimming (Taper) 1:25:00 [2] 3.4 km (25:00 / km)
Orienteering race (Bardon Park Orientshow) 20:00 [4] 3.9 km (5:08 / km) shoes: ASICS Trabuco brown
Swimming (aberation) 1:30:00 [3] 3.6 km (25:00 / km)
Running 40:30 intensity: (15:00 @3) + (13:30 @4) + (12:00 @5) shoes: ASICS Trabuco brown
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