In the 30 days ending Sep 30, 2012:
Cycling (Road) 1:00:00 [1] 13.5 mi (4:27 / mi) weight:148lbs
Trail run long 1:36:00 [2] 11.5 km (8:21 / km) +139m 7:52 / km weight:147lbs shoes: X-Talon 3
Circuits 1:00:00 [1] weight:147lbs shoes: DS Trainer XII
Other 30:00 [0] weight:148lbs
Trail run 1:20:00 [2] 6.0 mi (13:20 / mi) weight:147lbs shoes: X-Talon 2
Stretching 10:00 [0]
Orienteering long 4:14:12 [1] *** 9.08 km (28:00 / km) +390m 23:03 / km 26c weight:149lbs shoes: Roclite 285
Circuits 1:00:00 [1] weight:148lbs shoes: DS Trainer XII
Trail run warm up/down 10:00 [1] shoes: X-Talon 3
Orienteering race 1:19:54 intensity: (19:54 @1) + (30:00 @2) + (30:00 @4) *** 8.01 km (9:59 / km) +146m 9:09 / km 21c weight:147lbs shoes: X-Talon 3
Orienteering warm up/down 23:48 [1] 1.25 km (19:05 / km) +31m 16:59 / km shoes: X-Talon 3
Trail run 50:00 [1] weight:146lbs shoes: F-Lite 230
Stretching 15:00 [0]
Trail run warm up/down 22:50 [2] weight:147lbs shoes: X-Talon 2
Circuits 1:00:00 [1] shoes: DS Trainer XII
Cycling long (Road) 1:32:57 intensity: (1:32:41 @1) + (16 @2) 34.71 km (2:41 / km) +182m 2:37 / km ahr:114 max:143 weight:146lbs
Orienteering hills 57:17 intensity: (5:39 @0) + (21:30 @1) + (7:43 @2) + (3:54 @3) + (13:33 @4) + (4:58 @5) 5.68 km (10:05 / km) +220m 8:27 / km ahr:138 max:173 weight:146lbs shoes: Roclite 285
Trail run 40:00 intensity: (10:00 @1) + (10:00 @2) + (20:00 @4) 3.0 mi (13:20 / mi) weight:148lbs shoes: X-Talon 2
Cycling (MTB-O) 2:01:11 intensity: (46:36 @1) + (22:17 @2) + (31:00 @3) + (21:18 @4) 13.85 km (8:45 / km) +213m 8:07 / km ahr:145 max:166 weight:147lbs
Note weight:147lbs
Orienteering race (MTB) 2:01:33 intensity: (30:00 @1) + (30:00 @2) + (1:01:33 @4) 14.09 km (8:38 / km) +234m 7:58 / km weight:147lbs
Note
woods run hills 51:57 intensity: (21:57 @1) + (15:00 @2) + (15:00 @4) 3.9 km (13:20 / km) +70m 12:14 / km weight:147lbs shoes: X-Talon 2
Cycling (MTB) 21:19 [1] 2.91 km (7:19 / km) +8m 7:13 / km weight:147lbs
woods run intervals (Woodservals) 1:11:15 intensity: (6:33 @0) + (35:50 @1) + (11:42 @2) + (9:30 @3) + (7:40 @4) 6.55 km (10:52 / km) +46m 10:30 / km ahr:133 max:163 weight:146lbs shoes: X-Talon 3
Orienteering 49:59 [1] 2.7 km (18:29 / km) +55m 16:47 / km weight:147lbs shoes: X-Talon 3
Circuits 1:00:00 [1] weight:149lbs shoes: DS Trainer XII
Trail run warm up/down 15:00 [1] shoes: Roclite 285
Orienteering race 58:00 [4] *** 3.9 km (14:52 / km) 19c shoes: Roclite 285
Orienteering race 1:01:15 [3] *** 4.37 km (14:01 / km) +51m 13:14 / km 19c shoes: Roclite 285
Circuits 1:00:00 [2] weight:148lbs shoes: DS Trainer XII
Trail run 47:38 intensity: (5:09 @0) + (21:46 @1) + (15:25 @2) + (18 @3) + (5:00 @4) 4.1 km (11:38 / km) +123m 10:07 / km ahr:122 max:151 weight:148lbs shoes: Roclite 285
Cycling 52:50 [2] 13.5 mi (3:55 / mi) weight:148lbs
Trail run 42:00 [1] 3.0 mi (14:00 / mi) weight:147lbs shoes: X-Talon 212
Strength 5:00 [1]
Cycling 56:59 intensity: (20:58 @1) + (30:24 @2) + (1:47 @3) + (2:03 @4) + (1:47 @5) 14.0 mi (4:04 / mi) +267m 3:51 / mi ahr:136 max:236 weight:149lbs
Hiking 1:00:00 [1]
Stretching 10:00 [0] weight:149lbs
Hiking 15:00 [1] 1.25 mi (12:00 / mi) weight:149lbs
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