In the 30 days ending Nov 30, 2011:
warm up- treadmill 11:00 [1]
stretching & abs 15:00 [2]
gym-weight training:uppper body,bench press,latera (gym) 30:00 [3] weight:69.9kg
warm up- treadmill (gym) 10:00 [0]
gym-weight training:uppper body,bench press,latera 30:00 [2]
warm up- treadmill (gym) 18:00 [2] 2.44 km (7:23 / km) +10m 7:14 / km
gym-weight training:uppper body,bench press,latera (gym) 35:00 [2]
Low back & legs (back y.) 2:00:00 [2]
warm up- treadmill (gym) 11:00 [1]
stretching & abs 12:00 [2]
stretching & abs 10:00 [1]
running 17:00 [4] 3.0 km (5:40 / km) weight:68.5kg
stretching & abs 10:00 [3]
gym-weight training:uppper body,bench press,latera 35:00 [3]
running long (Annual 10km.Lashine cross) 59:00 [4] 10.0 km (5:54 / km) +10m 5:52 / km weight:68kg
treadmill running (gym) 22:30 [3] 3.2 km (7:02 / km) +10m 6:55 / km
gym-weight training:uppper body,bench press,latera 40:00 [3] weight:69.4kg
warm up- treadmill (gym) 15:00 [3] 2.0 km (7:30 / km)
gym-weight training:uppper body,bench press,latera 30:00 [3]
Orienteering race long (Orienteering race) 1:50:55 [4] *** 8.22 km (13:30 / km) +125m 12:32 / km 24c
warm up- treadmill 10:00 [3]
gym-weight training:uppper body,bench press,latera (gym) 30:00 [3]
running 31:00 [3] 5.0 km (6:12 / km)
running 20:00 [3] 3.0 km (6:40 / km)
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