In the 30 days ending Sep 30, 2012:
ROAD 30:07 [2] 6.26 km (4:49 / km) +28m 4:42 / km shoes: f-lite inov 8
ROAD 47:13 [3] 10.84 km (4:21 / km) +17m 4:19 / km shoes: f-lite inov 8
ROAD 54:57 intensity: (14:24 @0) + (37:19 @1) + (3:14 @2) 11.04 km (4:59 / km) +66m 4:50 / km ahr:127 max:158 shoes: Nimbus 12 Asics
ROAD 28:42 intensity: (3:40 @0) + (19:56 @1) + (5:06 @2) 6.53 km (4:24 / km) +37m 4:17 / km ahr:140 max:162 shoes: Nimbus 12 Asics
Exercises 10:16 intensity: (2:12 @0) + (8:04 @1) 0.39 km (26:24 / km) ahr:87 max:123
Orienteering long 2:21:53 [3] *** 15.57 km (9:07 / km) +627m 7:35 / km 29c shoes: Inov 8 oroc 340 -2
Orienteering 1:48:44 [3] *** 10.05 km (10:49 / km) +296m 9:26 / km 18c shoes: Inov 8 oroc 340 -2
ROAD 28:37 intensity: (36 @0) + (8:28 @1) + (19:33 @2) 6.18 km (4:38 / km) +32m 4:31 / km ahr:151 max:163 shoes: Nimbus 12 Asics
ROAD 29:02 intensity: (2:54 @0) + (26:02 @1) + (6 @2) 4.51 km (6:26 / km) +19m 6:18 / km ahr:131 max:150 shoes: Nimbus 12 Asics
Orienteering long 2:11:38 intensity: (17:54 @0) + (27:42 @1) + (1:02:29 @2) + (23:33 @3) **** 13.47 km (9:46 / km) +310m 8:46 / km ahr:147 max:173 19c shoes: Inov 8 oroc 340 -2
ROAD warm up/down 24:13 [2] 3.69 km (6:34 / km) +16m 6:25 / km shoes: f-lite inov 8
ROAD race 37:10 [4] 9.99 km (3:43 / km) +43m 3:38 / km shoes: f-lite inov 8
Orienteering 59:28 intensity: (6:34 @0) + (50:19 @1) + (2:35 @2) ** 8.6 km (6:55 / km) +80m 6:37 / km ahr:108 max:156 14c shoes: Inov8 XTalon-2
ROAD 44:31 intensity: (43:14 @1) + (1:17 @2) 9.01 km (4:57 / km) +51m 4:48 / km ahr:107 max:159 shoes: Nimbus 12 Asics
ROAD intervals 39:08 intensity: (4:17 @0) + (20:23 @1) + (9:10 @2) + (4:42 @3) + (36 @4) 8.3 km (4:43 / km) +5m 4:42 / km ahr:142 max:181 shoes: Nimbus 12 Asics
ROAD 46:54 intensity: (24 @0) + (21:57 @1) + (24:33 @2) 9.69 km (4:50 / km) +16m 4:48 / km ahr:150 max:164 shoes: Nimbus 12 Asics
Orienteering 2:41:02 intensity: (54:26 @0) + (40:58 @1) + (20:31 @2) + (30:38 @3) + (14:29 @4) **** 14.51 km (11:06 / km) +175m 10:28 / km ahr:132 max:183 shoes: Inov 8 oroc 340 -2
ROAD 29:40 intensity: (14:32 @0) + (14:36 @1) + (32 @2) 2.61 km (11:21 / km) +35m 10:38 / km ahr:121 max:156 shoes: Nimbus 12 Asics
Orienteering 1:16:45 intensity: (56:50 @0) + (18:02 @1) + (1:33 @2) + (20 @3) **** 8.14 km (9:26 / km) +135m 8:43 / km ahr:100 max:166 shoes: Inov8 XTalon-2
ROAD 30:08 intensity: (16 @0) + (11:27 @1) + (17:15 @2) + (1:10 @3) 6.2 km (4:52 / km) +56m 4:39 / km ahr:150 max:168 shoes: Nimbus 12 Asics
ROAD 40:18 intensity: (4:05 @0) + (36:13 @1) 8.49 km (4:45 / km) +52m 4:36 / km ahr:106 max:144 shoes: Nimbus 12 Asics
ROAD intervals 54:02 intensity: (2:13 @0) + (19:05 @1) + (17:05 @2) + (9:41 @3) + (5:02 @4) + (56 @5) 11.65 km (4:38 / km) +32m 4:34 / km ahr:154 max:186 shoes: Nimbus 12 Asics
Orienteering 35:28 intensity: (27 @0) + (22:17 @1) + (8:32 @2) + (4:12 @3) ** 6.13 km (5:47 / km) +26m 5:40 / km ahr:148 max:174 7c shoes: Inov8 XTalon-2
Exercises 19:58 [0]
ROAD long 56:13 intensity: (22 @0) + (4:06 @1) + (38:43 @2) + (13:02 @3) 11.78 km (4:46 / km) +118m 4:33 / km ahr:159 max:174 shoes: Nimbus 12 Asics
ROAD warm up/down 23:14 [1] 3.52 km (6:36 / km) +23m 6:24 / km shoes: Inov8 XTalon-2
Terrain race 57:57 [4] 11.22 km (5:10 / km) +175m 4:48 / km shoes: Inov8 XTalon-2
ROAD warm up/down 13:14 [2] 1.46 km (9:03 / km) +1m 9:01 / km shoes: Inov8 XTalon-2
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