In the 31 days ending Aug 31, 2019:
Running (short intervals inverleit) 1:04:04 [4] 7.8 km (8:13 / km) +27m 8:04 / km
Orienteering (course 2) 17:45 [3] 1.72 km (10:21 / km) +11m 10:01 / km
Orienteering (course 1) 16:04 [3] 1.59 km (10:06 / km) +12m 9:44 / km
Orienteering (course 3) 15:07 [3] 1.51 km (9:59 / km) +4m 9:51 / km
Orienteering (maze only) 7:45 [3] 0.49 km (15:59 / km) +1m 15:49 / km
Running (Cramond Parkrun) 29:06 intensity: (4 @0) + (13:36 @1) + (5:23 @2) + (4:48 @3) + (5:15 @4) 5.08 km (5:44 / km) +2m 5:43 / km ahr:97 max:136
Running (round/over Turnhouse) 1:18:53 intensity: (9:51 @0) + (47:49 @1) + (13:59 @2) + (7:14 @3) 6.51 km (12:07 / km) +292m 9:54 / km ahr:71 max:105
X Training (gym) 1:15:00 [4]
Running (Cammo) 49:47 intensity: (15 @0) + (25:05 @1) + (20:32 @2) + (3:55 @3) 5.29 km (9:25 / km) +65m 8:52 / km ahr:86 max:124
Running (ESOC social at Peebles) 1:18:03 [4] 9.6 km (8:08 / km) +252m 7:11 / km
Running (River Almond walkway) 1:05:03 intensity: (3 @0) + (5:49 @1) + (17:58 @2) + (39:12 @3) + (2:01 @4) 8.36 km (7:47 / km) +43m 7:35 / km ahr:105 max:143
X Training (gym) 45:00 [3]
Orienteering race (Day 6 Grandtully) 22:19 [3]
Orienteering race (Day 5 Craig a'Barns) 40:47 [3] 3.18 km (12:50 / km) +109m 10:58 / km
Orienteering race (Day 4 Culteuchar) 48:14 [3] 4.51 km (10:42 / km) +94m 9:41 / km
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