In the 31 days ending Oct 31, 2009:
Running 52:15 intensity: (28:15 @3) + (24:00 @4) 10.2 km (5:07 / km) shoes: Nike Pegasus
Running 30:00 [3] 5.0 km (6:00 / km) shoes: Nike Pegasus
Running 42:44 [3] 6.6 km (6:28 / km) shoes: Nike Pegasus
Running 50:00 [3] 8.7 km (5:45 / km) shoes: Nike Pegasus
Running intervals 47:15 intensity: (27:10 @3) + (20:05 @4) 9.0 km (5:15 / km) shoes: Nike Pegasus
Running 31:00 [3] 5.2 km (5:58 / km) shoes: Nike Pegasus
Running long 1:20:00 [3] 14.2 km (5:38 / km) shoes: Nike Pegasus
Running 54:00 intensity: (24:00 @3) + (30:00 @4) 10.1 km (5:21 / km) shoes: Nike Pegasus
Running 30:30 [3] 5.2 km (5:52 / km) shoes: Nike Pegasus
Running 41:30 [3] 7.3 km (5:41 / km) shoes: Nike Pegasus
Running 50:00 [2] 8.0 km (6:15 / km) shoes: Nike Pegasus
Running intervals 51:20 intensity: (29:17 @3) + (17:44 @4) + (4:19 @5) 10.2 km (5:02 / km) shoes: Nike Pegasus
Running 1:30:00 [3] 14.8 km (6:05 / km) ahr:132 shoes: Nike Pegasus
Running 50:00 [3] 8.4 km (5:57 / km) ahr:133 max:152 shoes: Nike Pegasus
Note (rest day)
Running 1:10:00 intensity: (30:00 @3) + (40:00 @4) 12.5 km (5:36 / km) shoes: Nike Pegasus
Running 49:00 [2] 7.8 km (6:17 / km) shoes: Nike Pegasus
Running 40:33 [3] 6.9 km (5:53 / km) ahr:136 max:160 shoes: Nike Pegasus
Running 32:00 [3] 5.2 km (6:09 / km) shoes: Nike Pegasus
Running long 1:18:05 [2] 12.4 km (6:18 / km) ahr:120 max:143 shoes: Nike Pegasus
Running tempo 50:23 intensity: (25:23 @3) + (25:00 @4) 10.0 km (5:02 / km) ahr:162 max:170 shoes: Nike Pegasus
Running 28:12 [3] 5.0 km (5:38 / km) shoes: Nike Pegasus
Running 42:25 [3] 7.3 km (5:49 / km) shoes: Nike Pegasus
Running intervals 51:32 intensity: (33:36 @3) + (17:56 @4) 10.0 km (5:09 / km) shoes: Nike Pegasus
Orienteering 47:00 [4] 4.7 km (10:00 / km)
Orienteering race 1:27:15 [5] 8.5 km (10:16 / km)
Orienteering race 17:20 [4] 3.0 km (5:47 / km) shoes: Nike Pegasus
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