In the 30 days ending Sep 30, 2008:
Trail run (Therapy run) 39:00 intensity: (30:00 @1) + (9:00 @4) weight:146lbs shoes: DS Trainer XII
Note
Stretching 20:00 [0]
Road run warm up/down 20:00 [1] shoes: VJ Integrator
Orienteering race 1:49:10 intensity: (29:10 @1) + (1:20:00 @4) *** 5.2 km (21:00 / km) +95m 19:14 / km spiked:8/14c shoes: VJ Integrator
Road run warm up/down 10:00 [1] shoes: VJ Integrator
Orienteering race 50:35 [3] *** 3.6 km (14:03 / km) +78m 12:41 / km spiked:12/13c shoes: VJ Integrator
Road run warm up/down 20:00 [1] shoes: Attack II
Orienteering race 14:12 [4] *** 1.8 km (7:53 / km) +50m 6:56 / km spiked:11/11c shoes: Attack II
Orienteering race 17:57 [4] *** 2.3 km (7:48 / km) +35m 7:15 / km spiked:15/16c shoes: Attack II
Trail run 55:00 [1] weight:144lbs shoes: DS Trainer XII
Hiking (Mowing) 5:00 [1] shoes: Salomon XA 2
Trail run long 1:20:00 [2] weight:143lbs shoes: DS Trainer XII
Stretching 20:00 [0] weight:143lbs
Note weight:142lbs
Trail run (fartlek) 55:00 [2] weight:143lbs shoes: Mizuno Inspire
Trail run tempo 1:03:14 intensity: (18:00 @1) + (7:00 @2) + (12:50 @3) + (25:24 @4) weight:142lbs shoes: DS Trainer XII
Circuits 1:00:00 [1]
Stretching 25:00 [0] weight:142lbs
Stretching 10:00 [0]
Orienteering 1:30:34 [3] *** 7.47 km (12:07 / km) +475m 9:12 / km spiked:18/18c weight:142lbs shoes: Mudclaw O
Trail run tempo 55:00 [4] weight:143lbs shoes: Mudclaw O
Trail run 1:05:00 [1] weight:144lbs shoes: DS Trainer XII
Hiking 30:00 [1] weight:143lbs shoes: Salomon XA Pro
Circuits 5:00 [1]
Stretching 15:00 [0]
Trail run warm up/down 5:00 [1] shoes: Attack II
Orienteering race 52:10 [4] *** 4.6 km (11:20 / km) spiked:8/11c shoes: Attack II
Orienteering race 2:20:00 [2] *** 6.0 km (23:20 / km) spiked:12/16c shoes: VJ Twister
Trail run intervals 34:00 intensity: (20:00 @1) + (14:00 @4) weight:142lbs shoes: Mizuno Inspire
Note weight:141lbs
Trail run warm up/down 32:00 [1] weight:144lbs shoes: Mizuno Inspire
Trail run tempo 42:00 [4] shoes: Mizuno Inspire
Stretching 20:00 [0] weight:144lbs
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