In the 30 days ending Apr 30, 2011:
Trail run warm up/down 30:00 [1]
Orienteering race 1:04:44 [4] *** 4.84 km (13:23 / km) +151m 11:34 / km spiked:7/14c shoes: Roclite 285
Orienteering race 21:16 [4] ** 2.32 km (9:11 / km) +50m 8:17 / km spiked:13/14c shoes: F-Lite 230
Note
Trail run 35:00 [1] 3.0 mi (11:40 / mi) weight:150lbs shoes: X-Talon 212
Note weight:148lbs (rest day)
Trail run long (Fartlek) 1:21:01 intensity: (46:24 @1) + (8:31 @2) + (9:12 @3) + (16:54 @4) 10.77 km (7:31 / km) +148m 7:02 / km ahr:139 max:167 weight:148lbs shoes: F-Lite 230
Trail run warm up/down 12:35 [1] 0.79 km (15:59 / km) +47m 12:19 / km weight:149lbs shoes: Roclite 285
Orienteering 1:05:14 [3] 4.62 km (14:08 / km) +238m 11:14 / km spiked:6/8c shoes: Roclite 285
Erg warm up/down 5:00 [2] weight:148lbs
Stretching 20:00 [0]
Circuits 1:00:00 [1] shoes: DS Trainer X
Trail run 45:00 [1] weight:149lbs shoes: Roclite 285
Trail run 25:00 [1] shoes: X-Talon 2
Orienteering (Ór) 1 [0]
Orienteering (More Ór) 1 [0]
Orienteering 2:14:04 [1] 4.42 km (30:22 / km) ahr:0 max:0 shoes: Roclite 285
Road run 40:00 [1] shoes: X-Talon 212
Trail run 38:00 [1] 3.0 mi (12:40 / mi) weight:149lbs shoes: X-Talon 2
Road run warm up/down 10:00 [1] weight:148lbs shoes: F-Lite 230
Road run race 40:45 intensity: (8 @1) + (1 @2) + (9 @3) + (33:16 @4) + (7:11 @5) 7.89 km (5:10 / km) +73m 4:56 / km ahr:166 max:179 shoes: F-Lite 230
Erg warm up/down 5:00 [1] weight:150lbs
Stretching 10:00 [0]
Orienteering race 1:53:52 intensity: (44:00 @1) + (16:33 @2) + (24:31 @3) + (28:48 @4) *** 9.36 km (12:10 / km) +312m 10:25 / km ahr:147 max:165 spiked:8/10c weight:148lbs shoes: Roclite 285
Orienteering 5:00 [0]
Trail run 1:10:00 [1] 6.0 mi (11:40 / mi) weight:149lbs shoes: F-Lite 230
Trail run long 1:25:00 intensity: (1:00:00 @1) + (25:00 @3) 8.0 mi (10:37 / mi) weight:149lbs shoes: X-Talon 2
Other (Garden) 15:00 [1]
Note weight:149lbs (rest day)
Trail run (Fartlek) 1:13:00 [2] 6.0 mi (12:10 / mi) weight:150lbs shoes: X-Talon 212
Cycling warm up/down (Expresso) 8:00 [1] ahr:127 weight:149lbs
Stretching 4:00 [0]
Trail run warm up/down 10:00 [1] weight:150lbs shoes: Roclite 285
Orienteering race 1:09:21 [3] *** 5.76 km (12:03 / km) +140m 10:44 / km spiked:8/9c shoes: Roclite 285
Trail run 36:00 [1] 3.0 mi (12:00 / mi) weight:149lbs shoes: F-Lite 230
Cycling warm up/down (Espresso) 4:00 [1] weight:150lbs
Circuits 1:00:00 [3] shoes: DS Trainer X
Orienteering long 3:53:38 [1] 6.67 km (35:01 / km) +207m 30:19 / km weight:148lbs shoes: Roclite 285
Stretching 5:00 [0]
Erg warm up/down 5:00 [1]
Trail run intervals 1:01:51 [4] 8.99 km (6:53 / km) +149m 6:21 / km weight:150lbs shoes: F-Lite 230
Road run warm up/down 10:00 [1] shoes: X-Talon 2
Orienteering 1:06:19 [3] 5.95 km (11:09 / km) +260m 9:09 / km spiked:9/15c shoes: X-Talon 2
Erg warm up/down 5:00 [1] weight:149lbs
Trail run 1:00:30 [1] 6.52 km (9:17 / km) +128m 8:27 / km weight:150lbs shoes: Roclite 285
Note weight:150lbs (rest day)
Circuits 1:00:00 [1] weight:148lbs shoes: DS Trainer X
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