In the 7 days ending Jan 18, 2014:
Running warm up/down 6:00 [3] 0.5 mi (12:00 / mi)
Orienteering race 1:08:10 [3] 7.0 km (9:44 / km) +200m 8:31 / km shoes: Inov-8 Oroc 280
Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi) shoes: Merrell
Orienteering 40:00 [3] shoes: Inov-8 Oroc 280
Armchair-O (Course review ) 15:00 [0]
Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi)
Technical/Drills 15:00 [3]
Running 32:00 [3] 3.52 mi (9:05 / mi)
Running warm up/down 11:00 [3] 1.25 mi (8:48 / mi)
Workout hills 34:30 [3] 4.13 mi (8:21 / mi)
Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
Technical/Drills 5:00 [3]
Running race 13:31 [5] 2.0 mi (6:45 / mi)
Running warm up/down 8:30 [3] 1.0 mi (8:30 / mi)
Technical/Drills 20:00 [3]
Workout 12:45 [4] 2.0 mi (6:22 / mi)
Running 15:00 [3] 1.5 mi (10:00 / mi)
Technical/Drills 10:00 [3]
Running 49:15 [3] 6.0 mi (8:13 / mi)
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