In the 30 days ending Nov 30, 2011:
Cycling-Road 45:00 [4]
Note
Note (rest day)
Running 32:00 [3] shoes: Nike Free
Running race 31:32 [5] 7.5 km (4:12 / km) shoes: Asics
Running 29:40 [3] shoes: Pegasus blue
Running 33:00 [3] shoes: Pegasus blue
Running 35:00 [3] shoes: Pegasus grey/orange
Running 31:30 [3] shoes: Pegasus grey/orange
Running long 1:44:00 [3] shoes: Pegasus grey/orange
Orienteering tempo 41:03 [4] shoes: Pegasus grey/orange
Running 1:00:00 [3] shoes: Pegasus grey/orange
Running 50:00 [3] rhr:38
Running intervals 1:03:00 intensity: (38:00 @4) + (25:00 @5) 12.0 km (5:15 / km) +15m 5:13 / km
Strength and Conditioning 1:00:00 [0]
Running long 1:30:00 [3] shoes: Pegasus grey/orange
Running tempo 1:01:00 intensity: (31:00 @3) + (30:00 @4) shoes: Pegasus grey/orange
Pilates 1:30:00 [0]
Running 40:00 [3] shoes: Pegasus grey/orange
Running intervals 50:00 intensity: (33:00 @3) + (17:00 @5) 9.6 km (5:12 / km) shoes: Pegasus grey/orange
Running 30:00 [3] shoes: Nike Free
Orienteering 1:28:00 [3] shoes: X-Talons
Running tempo 54:00 intensity: (28:00 @4) + (26:00 @5) 10.5 km (5:09 / km) shoes: Pegasus grey/orange
Pilates 45:00 [3]
Running 1:07:00 [3] shoes: Pegasus grey/orange
Running 50:00 [3] shoes: Pegasus grey/orange
Running intervals 54:33 intensity: (26:24 @3) + (28:09 @5) 10.9 km (5:00 / km) shoes: Pegasus grey/orange
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