In the 7 days ending Oct 1, 2011:
stretching & abs 10:00 [2]
warm up- treadmill 10:00 [2]
gym-weight training:uppper body,bench press,latera (gym) 30:00 [2]
gym-weight training:uppper body,bench press,latera 17:00 [4] 3.0 km (5:40 / km)
warm up- treadmill (gym) 21:00 [3] 3.2 km (6:34 / km) +10m 6:28 / km weight:68.9kg
gym-weight training:uppper body,bench press,latera (gym) 30:00 [3]
running 17:30 [4] 3.0 km (5:50 / km) weight:68.5kg
Orienteering race race (Centennial Park, DDO, Lon) 1:28:00 [3] *** 9.2 km (9:34 / km) 32c weight:68kg
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