In the 30 days ending Jun 30, 2013:
Swimming 1:10:00 intensity: (20:00 @2) + (20:00 @3) + (20:00 @4) + (10:00 @5) 3.5 km (20:00 / km) weight:79.3kg
Running long 1:28:46 intensity: (15:00 @2) + (46:02 @3) + (27:44 @4) 15.89 km (5:35 / km) +210m 5:14 / km
Commute 27:00 [2] shoes: MTB, Gary Fisher mtb
Commute 28:29 [2] shoes: MTB, Gary Fisher mtb
Paddling 52:09 intensity: (24:00 @2) + (4:09 @3) + (24:00 @4) 8.38 km (6:13 / km) shoes: Ski, Fenn Elite
Core Stability/Stretching 25:00 [1] shoes: Barefoot
Swimming 1:02:00 [3] 3.4 km (18:14 / km)
Commute 26:30 [3] shoes: MTB, Gary Fisher mtb
Running 32:00 [3]
Running long 1:25:28 [3]
Paddling 37:26 [3] 5.94 km (6:18 / km) shoes: Ski, Fenn Elite
Running intervals 44:37 intensity: (30:37 @2) + (14:00 @5) 7.87 km (5:40 / km) +58m 5:28 / km weight:79.2kg
Swimming 1:05:00 [3] 3.0 km (21:40 / km)
Commute 45:42 [3] 12.8 km (16.8 kph) weight:79.4kg shoes: MTB, Gary Fisher mtb
Running race (Rotary XC) 16:05 [5] 3.9 km (4:07 / km) +30m 3:58 / km shoes: X-Talon 212
Paddling (Kalgan river) 45:00 intensity: (30:00 @3) + (15:00 @4) 7.8 km (5:46 / km) shoes: Ski, Fenn Elite
Paddling warm up/down 15:00 [1] shoes: Ski, Fenn Elite
Running 1:19:50 intensity: (42:00 @2) + (17:50 @3) + (20:00 @4) 14.2 km (5:37 / km)
Swimming 20:00 [2] 1.0 km (20:00 / km)
Core Stability/Stretching 24:00 [4] weight:79.2kg
Running 47:21 intensity: (16:47 @1) + (11:47 @2) + (3:06 @3) + (4:20 @4) + (11:21 @5) 7.95 km (5:57 / km)
Running intervals 37:00 intensity: (1:00 @1) + (20:00 @2) + (4:00 @4) + (12:00 @5) 10.46 km (3:32 / km)
Running 1:20:00 [2] shoes: X-Talon 212
Running 1:20:00 [3] 13.41 km (5:58 / km) shoes: X-Talon 212
MTB 40:00 [2] 9.0 km (13.5 kph) shoes: MTB, Scott Scale 30
Running (Northcliffe) 39:00 [4] 7.5 km (5:12 / km)
Orienteering race (HPD) 1:10:00 [4] *** 9.0 km (7:47 / km) spiked:13/20c shoes: X-Talon 212
Orienteering race (PreFrazzle) 34:00 [4] *** 4.0 km (8:30 / km) spiked:22/25c shoes: X-Talon 212
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