In the 30 days ending Apr 30, 2012:
Orienteering race race 3:02:53 [5] *** 12.4 km (14:45 / km) +600m 11:53 / km spiked:1/26c weight:68.5kg shoes: inov-8, oroc 280
Orienteering training 57:00 [3] *** 3.0 km (19:00 / km) +60m 17:16 / km 14c weight:69.9kg shoes: Falcon
Orienteering training 20:00 [2] 3.0 km (6:40 / km) shoes: inov-8, oroc 280
warm up- treadmill (gym) 18:28 [3] 2.44 km (7:34 / km) +50m 6:52 / km weight:69.9kg shoes: kanadia TR2(b)
gym-weight training:uppper body,bench press,latera 25:00 [2]
stretching & abs 10:00 [1]
Orienteering race race 1:30:10 [4] *** 12.5 km (7:13 / km) 17c weight:68.5kg shoes: kanadia TR3
warm up- treadmill (gym) 22:00 [2] 2.9 km (7:35 / km) +10m 7:27 / km weight:70.3kg shoes: kanadia TR2(b)
gym-weight training:uppper body,bench press,latera 20:00 [2]
stretching & abs 10:00 [2]
track running&readin map distance 42:50 [3] *** 6.0 km (7:08 / km) +10m 7:05 / km 12c weight:69.4kg shoes: kanadia TR2(b)
running 25:30 [3] 4.4 km (5:48 / km) weight:69.4kg shoes: kanadia TR2(b)
Walk 29:00 [3] 3.0 km (9:40 / km) weight:70.3kg shoes: kanadia TR2(b)
stretching & abs 12:00 [2]
Orienteering training 1:47:00 [4] *** 6.31 km (16:57 / km) +195m 14:41 / km 26c weight:68.9kg shoes: inov-8, oroc 280
running 36:50 [3] 6.0 km (6:08 / km) +10m 6:05 / km weight:69.4kg shoes: kanadia TR3
warm up- treadmill (gym) 15:00 [3] 2.0 km (7:30 / km) +10m 7:19 / km weight:69.9kg shoes: kanadia TR2(b)
stretching & abs 10:00 [3]
warm up- treadmill 13:13 [3] 2.0 km (6:37 / km) +10m 6:27 / km weight:69.9kg shoes: kanadia TR2(b)
stretching & abs 12:00 [1]
gym-weight training:uppper body,bench press,latera 15:00 [1]
running 38:00 [3] 6.0 km (6:20 / km) +10m 6:17 / km weight:69.4kg shoes: kanadia TR3
running 36:00 [3] 6.0 km (6:00 / km) +10m 5:57 / km weight:69.4kg shoes: kanadia TR3
Walk 22:00 [1]
running 35:55 [3] 6.0 km (5:59 / km) +10m 5:56 / km weight:69.4kg shoes: inov-8, oroc 280
running 27:00 [3] 4.0 km (6:45 / km) weight:68.9kg shoes: kanadia TR3
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