In the 30 days ending Sep 30, 2004:
Circuits (nycb 2) 55:00 [1]
Trail run (Warm up/cool down) 30:00 [2]
Trail run (Race) 40:10 [5] 8.0 km (5:01 / km) +120m 4:40 / km ahr:169 max:182
Note
Hiking (Map reading) 1:30:00 [1] 3.0 mi (30:00 / mi)
Road run (Warm up) 15:00 [1]
Road run 1:46:08 [4] 13.1 mi (8:06 / mi) ahr:164 max:178
woods run 1:19:52 [1]
Road run (Warm up/cool down) 40:00 [1]
woods run (Intervals) 36:00 [4]
Trail run (Warm up/cool down) 43:00 [2] ahr:135 max:170
Trail run (Hill intervals) 18:00 [4] ahr:163 max:178
Orienteering 49:52 [4] 5.2 km (9:35 / km)
Orienteering 1:37:00 [2]
Orienteering 49:05 [4] 4.5 km (10:54 / km)
Cycling (Road) 1:03:00 [1] 12.5 mi (5:02 / mi)
Trail run (Purple tr - Fartlek) 53:00 [4] 5.9 mi (8:59 / mi)
Trail run (Warm up Cool down) 37:35 [2] ahr:140 max:169 rhr:60
Trail run (Indian drill) 21:59 [4] 3.0 mi (7:20 / mi) ahr:160 max:174
Orienteering 57:54 [3] 3.96 km (14:37 / km)
Orienteering 33:06 [3] 2.71 km (12:13 / km)
Orienteering 2:00:46 [3] 7.76 km (15:34 / km) ahr:141 max:161 (injured)
Circuits (nycb 1) 1:00:00 [1]
Trail run (Purple) 57:15 [1] 5.9 mi (9:42 / mi)
Trail run 47:00 [1]
Trail run (Warm u p/Cool down) 46:00 [3] ahr:156 max:169
Trail run (Strides/Hills) 26:00 [4] ahr:165 max:182
Orienteering 1:21:35 [4] 6.4 km (12:45 / km)
Circuits (Jack Hammering) 4:00:00 [1]
Circuits (nycb 2) 45:00 [1]
Trail run (Purple) 1:00:00 [1] 5.9 mi (10:10 / mi)
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