In the 30 days ending Nov 30, 2010:
Note
Road Bike (Floreat Renegade) 1:33:30 [3] 50.0 km (32.1 kph) shoes: Roadie, Scott R3
Running 52:30 intensity: (20:00 @1) + (2:00 @2) + (30:30 @4) 10.0 km (5:15 / km) shoes: TEVA X1 Racers
Road Bike (TTAC ride) 4:20:00 [3] 114.7 km (26.5 kph) +782m shoes: Roadie, Scott R3
Running 32:25 [3] 5.32 km (6:06 / km) shoes: Barefoot
Running hills 1:01:46 intensity: (22:00 @1) + (24:00 @2) + (9:00 @4) + (6:46 @5) 11.7 km (5:17 / km) shoes: TEVA X1 Racers
Road Bike (Claremont ride) 2:00:00 intensity: (40:00 @2) + (1:00:00 @3) + (20:00 @4) 60.0 km (30.0 kph) shoes: Roadie, Scott R3
Core Stability/Stretching 5:00 [0]
Running (Refresh brain trudge) 51:55 intensity: (26:05 @2) + (25:50 @3) 7.95 km (6:32 / km) shoes: Barefoot
Road Bike 1:35:00 [3] 49.8 km (31.5 kph) shoes: Roadie, Scott R3
Running intervals 1:02:19 [3] 10.0 km (6:14 / km) shoes: ASICS Trabuco (blue)
Note (rest day)
Note (injured) (rest day)
Paddling (Epic testing) 20:00 [3] 2.5 km (8:00 / km)
Rogaining (Novelty 4hr) 3:55:00 [1] 26.0 km (9:02 / km) shoes: TEVA X1 Racers
Core Stability/Stretching 10:00 [0]
Running warm up/down 40:00 [2] 6.6 km (6:04 / km) shoes: ASICS Trabuco (blue)
Running hills (Possum Walk Run) 11:30 [4] 2.4 km (4:47 / km)
Core Stability/Stretching 2:00 [0]
Core Stability/Stretching warm up/down 8:00 [0]
Road Bike 1:35:00 [3] 48.0 km (30.3 kph) shoes: Roadie, Scott R3
Running 36:50 [4] 8.19 km (4:30 / km) shoes: ASICS Trabuco (blue)
Running warm up/down 10:00 [3] 1.0 km (10:00 / km) shoes: ASICS Trabuco (blue)
Swimming 20:00 [3] 1.2 km (16:40 / km)
Road Bike long (TTAC pikelet ride) 3:31:00 [3] 102.35 km (29.1 kph) shoes: Roadie, Scott R3
Multisport race (Anaconda Augusta) 5:10:07 [4] 65.0 km (4:46 / km)
MTB (Loosener) 30:00 [3] shoes: MTB, Scott Scale 30
Running (Loosener) 30:00 [2]
Swimming 1:15:00 [3] 2.7 km (27:47 / km)
Running (Beach intervals) 28:00 intensity: (16:00 @2) + (12:00 @5) 5.95 km (4:42 / km) +1m 4:42 / km shoes: Barefoot
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