In the 30 days ending Sep 30, 2010:
Erg warm up/down 5:00 [1] weight:148lbs shoes: DS Trainer X
Stretching 10:00 [0]
Trail run 38:00 [1] shoes: DS Trainer X
Road run intervals (Track) 49:22 intensity: (34:43 @1) + (4:08 @2) + (5:07 @3) + (5:24 @4) 6.47 km (7:38 / km) +3m 7:37 / km ahr:131 max:168 weight:147lbs shoes: Saucony XC - Ryan
Note
Circuits 1:00:00 [1] weight:149lbs shoes: DS Trainer X
Erg warm up/down 10:00 [1] shoes: DS Trainer X
Stretching 4:00 [0]
Orienteering 1:00:00 [1] *** shoes: X-Talon 2
Stretching 15:00 [0]
Orienteering race 1:34:30 intensity: (30:00 @2) + (30:00 @3) + (34:30 @4) *** 8.14 km (11:36 / km) +317m 9:43 / km spiked:16/22c weight:148lbs shoes: X-Talon 2
Cycling (Road) 44:00 [1] 10.2 mi (4:19 / mi) weight:148lbs
Circuits 1:00:00 [1] weight:148lbs shoes: DS Trainer X
Trail run intervals (Fartlek) 1:10:31 intensity: (13:00 @1) + (7:00 @2) + (50:31 @4) 9.89 km (7:08 / km) +226m 6:24 / km weight:148lbs shoes: F-Lite 230
Trail run 21:00 [1] weight:147lbs shoes: Attack II
Orienteering long (Streamering) 4:55:00 [1] *** 28c weight:146lbs shoes: X-Talon 2
Erg warm up/down 5:00 [1] weight:149lbs shoes: DS Trainer X
Circuits 1:00:00 [1] shoes: DS Trainer X
Trail run warm up/down 5:00 [1] weight:148lbs shoes: X-Talon 212
Orienteering race 1:26:24 [4] *** 8.09 km (10:40 / km) +153m 9:45 / km spiked:22/23c shoes: X-Talon 212
Orienteering (Control pickup) 29:53 [1] *** 1.59 km (18:51 / km) +13m 18:07 / km spiked:6/6c shoes: X-Talon 212
Erg warm up/down 7:00 [1] weight:147lbs shoes: DS Trainer X
Stretching 40:00 [0]
Trail run tempo 1:15:00 intensity: (12:00 @1) + (1:03:00 @4) 6.8 mi (11:02 / mi) weight:148lbs shoes: F-Lite 230
Circuits (Gardening) 30:00 [1]
Trail run warm up/down 20:30 [2] weight:148lbs shoes: X-Talon 2
Stretching 5:00 [0]
Orienteering 4:36:20 [1] 10.18 km (27:09 / km) +194m 24:47 / km weight:148lbs shoes: X-Talon 212
Trail run warm up/down 22:30 [1] weight:147lbs shoes: Attack II
Orienteering race 1:15:23 [4] **** 5.0 km (15:05 / km) +66m 14:09 / km shoes: X-Talon 2
Orienteering race 1:44:29 [4] **** 5.3 km (19:43 / km) ahr:0 max:0 shoes: X-Talon 2
Orienteering race 57:41 [4] *** 3.3 km (17:29 / km) +56m 16:07 / km shoes: X-Talon 2
Stretching 20:00 [0]
Trail run intervals 1:07:22 intensity: (33:00 @1) + (34:22 @4) 9.65 km (6:59 / km) +134m 6:32 / km weight:147lbs shoes: F-Lite 230
Trail run warm up/down (And woods) 28:00 [1] weight:148lbs shoes: X-Talon 212
Mapping 4:16:41 [1] 5.16 km (49:42 / km) +105m 45:07 / km weight:149lbs shoes: Attack II
Trail run intervals 40:00 intensity: (25:00 @1) + (15:00 @4) weight:148lbs shoes: Mizuno Inspire
Trail run warm up/down 10:00 [1] weight:146lbs shoes: X-Talon 2
Orienteering race 1:41:50 [3] *** 8.58 km (11:52 / km) +340m 9:54 / km spiked:13/17c shoes: X-Talon 2
Orienteering warm up/down 31:00 [1] *** 0.97 mi (31:51 / mi) +92m 24:37 / mi spiked:4/4c shoes: X-Talon 2
Trail run warm up/down 20:00 [1] 2.0 mi (10:00 / mi) weight:148lbs shoes: DS Trainer X
Cycling (Road) 53:00 [1] 13.56 mi (3:54 / mi) +294m 3:40 / mi weight:148lbs
Note weight:146lbs (rest day)
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