In the 7 days ending Sep 28, 2014:
Running warm up/down 12:00 [2] 1.7 km (7:04 / km) shoes: OROC 340s
Orienteering race (Aust Middle Champs) 34:30 intensity: (15:00 @4) + (19:30 @5) *** 4.85 km (7:07 / km) +195m 5:55 / km spiked:17/20c shoes: OROC 340s
Orienteering 1:09:30 intensity: (23:00 @3) + (40:00 @4) + (6:30 @5) *** 9.7 km (7:10 / km) spiked:14/16c weight:77.5kg shoes: OROC 340s
Orienteering 8:00 [2] 1.0 km (8:00 / km) shoes: OROC 340s
Note
Road Bike 1:50:00 [3] 51.3 km (28.0 kph) shoes: Roadie, Scott R3
Swimming 1:43:00 [3] 5.5 km (18:44 / km)
Running 30:00 [3] shoes: ASICS Kayano (bronze)
Core Stability/Stretching 26:00 [3] weight:76.6kg shoes: ASICS Kayano (bronze)
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