In the 31 days ending Jul 31, 2009:
Swimming 1:20:00 [3]
Road Bike warm up/down 1:00:00 [1] shoes: Roadie, Scott R3
Mapping 3:40:00 [0] shoes: ASICS Trabuco brown
Running 56:08 intensity: (27:11 @2) + (15:00 @3) + (13:57 @5) 10.84 km (5:11 / km) shoes: ASICS Trabuco (blue)
Swimming 1:30:00 [3]
Swimming 1:30:00 intensity: (40:00 @2) + (30:00 @3) + (20:00 @4)
Paddling 1:02:00 intensity: (50:00 @1) + (9:00 @3) + (3:00 @4) shoes: Ski, Mako 6
Swimming 1:30:00 intensity: (48:13 @3) + (20:00 @4) + (21:47 @5)
MTB 34:00 [1] 11.0 km (19.4 kph) weight:79kg shoes: MTB, Gary Fisher mtb
MTB (Commute) 34:00 [2] 11.0 km (19.4 kph) shoes: MTB, Gary Fisher mtb
Running 50:00 intensity: (25:00 @2) + (12:00 @3) + (4:00 @4) + (9:00 @5) 9.9 km (5:03 / km) shoes: ASICS Trabuco (blue)
MTB (Commute) 30:01 [2] 11.0 km (22.0 kph) slept:10.5 weight:81kg shoes: MTB, Gary Fisher mtb
MTB (Commute) 28:30 [3] 11.0 km (23.2 kph) shoes: MTB, Gary Fisher mtb
Running 28:00 [2] 2.5 km (11:12 / km) shoes: ASICS Trabuco brown
Adventure Race (TEVA) 3:16:00 [4] slept:5.0
Paddling 1:02:00 intensity: (20:00 @2) + (42:00 @3) shoes: Ski, Mako 6
Swimming 1:30:00 intensity: (50:00 @2) + (20:00 @4) + (20:00 @5) 4.0 km (22:30 / km)
Running 55:40 intensity: (35:40 @2) + (20:00 @4) 10.41 km (5:21 / km) shoes: ASICS Trabuco (blue)
Swimming 1:30:00 [3] 4.0 km (22:30 / km)
Paddling 1:00:00 [3] shoes: Ski, Mako 6
Note (rest day)
Swimming 1:30:00 [3] 3.4 km (26:28 / km)
Running (Amphitheatre) 1:05:00 [3] 9.7 km (6:42 / km) shoes: ASICS Trabuco brown
Note weight:79.2kg
Running 1:29:59 [3] 14.8 km (6:05 / km) shoes: ASICS Trabuco (blue)
Running 1:00:10 [3] 9.7 km (6:12 / km) shoes: ASICS Trabuco (blue)
Paddling 55:00 [3] shoes: Ski, Mako 6
MTB 5:30:00 [3] 85.0 km (15.5 kph) shoes: MTB, Giant Trance
Running 30:00 [2] (injured) shoes: ASICS Trabuco (blue)
Paddling 1:25:00 [3] shoes: Ski, Mako 6
Swimming (Squad) 1:20:00 [3] 4.0 km (20:00 / km) weight:79.2kg
Running hills (Amphitheatre) 1:03:00 intensity: (27:00 @2) + (25:00 @3) + (11:00 @5) 9.5 km (6:38 / km) shoes: ASICS Trabuco (blue)
Note
Multisport 1:50:00 intensity: (24:00 @4) + (1:26:00 @5)
Orienteering 50:00 [2] shoes: ASICS Trabuco brown
Swimming 1:30:00 intensity: (1:00:00 @2) + (30:00 @3) 3.2 km (28:07 / km)
Running warm up/down 25:00 [3] 3.7 km (6:45 / km) shoes: ASICS Trabuco (blue)
Running (2k TT) 7:19 [5] 2.0 km (3:40 / km) shoes: ASICS Trabuco (blue)
Note (injured) (rest day)
Swimming 1:30:00 intensity: (44:30 @3) + (45:30 @5) 4.9 km (18:22 / km)
Running 56:30 intensity: (45:00 @2) + (4:50 @4) + (6:40 @5) 11.5 km (4:55 / km) shoes: ASICS Trabuco (blue)
Multisport race 2:00:00 intensity: (1:00:00 @3) + (1:00:00 @4)
Road Bike hills 28:01 [3]
Weird Stuff (Squash) 45:00 [3]
Swimming 1:30:00 intensity: (20:00 @2) + (30:00 @3) + (40:00 @4) 3.6 km (25:00 / km)
Running 41:20 intensity: (15:00 @2) + (13:00 @3) + (13:20 @5) 7.9 km (5:14 / km) shoes: ASICS Evolution
Swimming 1:30:00 intensity: (30:00 @2) + (30:00 @3) + (30:00 @4) 4.2 km (21:26 / km)
MTB 2:03:00 intensity: (25:00 @2) + (40:00 @3) + (58:00 @4) shoes: MTB, Gary Fisher mtb
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