In the 7 days ending Oct 22, 2011:
Orienteering warm up/down 20:00 [1] *** 1.5 km (13:20 / km) spiked:4/4c shoes: X-Talon 2
Orienteering race 42:49 [4] *** 2.9 km (14:46 / km) +89m 12:48 / km spiked:9/11c shoes: X-Talon 2
Trail run warm up/down 5:00 [1] weight:146lbs shoes: Roclite 285
Orienteering race 20:12 [4] *** 1.8 km (11:13 / km) +28m 10:25 / km spiked:14/16c shoes: Roclite 285
Note
Trail run 40:00 intensity: (30:00 @1) + (10:00 @4) 3.0 mi (13:20 / mi) weight:147lbs shoes: X-Talon 212
PT 5:00 [0]
Trail run hills (Fartlek) 1:19:10 intensity: (25:00 @1) + (14:10 @2) + (40:00 @4) 10.33 km (7:40 / km) +121m 7:14 / km weight:146lbs shoes: Roclite 285
Other (Garden) 10:00 [0]
Cycling warm up/down (Stationary) 7:00 [1] weight:147lbs
Circuits (Weight) 2:00 [0]
Stretching 5:00 [0]
Circuits 1:00:00 [1] shoes: DS Trainer X
Orienteering long 1:44:37 [1] *** 7.12 km (14:41 / km) +298m 12:09 / km spiked:6/13c weight:147lbs shoes: X-Talon 212
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