In the 30 days ending Apr 30, 2011:
Orienteering race race (32nd West Point A-Meet) 1:22:33 [5] **** 3.5 km (23:35 / km) +140m 19:39 / km spiked:1/14c
yoga-stretching 20:00 [3]
gym-weight training:uppper body,bench press,latera (gym) 35:00 [3]
warm up- treadmill (gym) 15:15 [3] 2.0 km (7:38 / km)
yoga-stretching 40:00 [4]
track running&readin map distance 1:10:00 [3] ** 6.0 km (11:40 / km) +70m 11:01 / km 13c weight:68kg
warm up- treadmill (gym) 16:30 [4] *** 2.0 km (8:15 / km) +50m 7:20 / km weight:70.8kg
gym-weight training:uppper body,bench press,latera (gym) 45:00 [3]
yoga-stretching 30:00 [3]
yoga-stretching 18:00 [3]
Orienteering race race (Beaconsfield-Kirkland) 59:07 [3] ** 8.1 km (7:18 / km) 10c weight:70.3kg
yoga-stretching 25:00 [3]
treadmill running& reading old maps (gym) 17:30 [2] 2.4 km (7:17 / km)
Upper body: biceps and triceps (gym) 30:00 [3]
warm up- treadmill 10:00 [2] 1.0 km (10:00 / km)
Upper body: biceps and triceps (gym) 40:00 [3]
track running&readin map distance 48:10 [3] 6.1 km (7:54 / km)
track running&readin map distance 38:00 [3] 5.3 km (7:10 / km)
yoga-stretching 10:00 [3]
gym-weight training:uppper body,bench press,latera warm up/down (gym) 40:00 [2]
Bike Indoor intervals (training) 2:00:00 [3] 2.5 km (48:00 / km) +10m 47:04 / km
warm up- treadmill (gym) 19:19 [2] 2.0 km (9:40 / km) +30m 8:59 / km
gym-weight training:uppper body,bench press,latera (gym) 30:00 [2]
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