In the 7 days ending Nov 3, 2018:
Run race (XC) 30:50 [5] 9.0 km (3:26 / km)
Run warm up/down 30:00 [1] 6.4 km (4:41 / km)
Run (easy run) 50:00 [2] 12.0 km (4:10 / km)
Run intervals 1:00:00 [4] 14.0 km (4:17 / km)
Run (treadmill) 15:00 [2] 3.8 km (3:57 / km)
Run hills (Hill reps) 1:20:00 [3] 17.0 km (4:42 / km)
Orienteering race (SOL ) 1:14:32 [3] *** 14.12 km (5:17 / km) +141m 5:02 / km ahr:157 max:184 30c
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