In the 31 days ending Jan 31, 2012:
Note weight:146lbs (rest day)
Hiking 20:00 [1] shoes: Salomon XA Comp 3W
Cycling (Stationary) 30:00 [2] weight:148lbs shoes: DS Trainer XII
Circuits 1:00:00 [1] shoes: DS Trainer XII
Trail run long 1:34:44 [1] 7.47 km (12:41 / km) +159m 11:27 / km weight:147lbs shoes: Roclite 285
Road run warm up/down 10:00 [1] shoes: Road-X 233
Road run race 25:04 [4] 5.1 km (4:55 / km) +31m 4:46 / km weight:147lbs shoes: Road-X 233
Road run warm up/down 5:00 [1] shoes: Road-X 233
Cycling (Stationary) 55:00 intensity: (30:00 @1) + (25:00 @2) weight:147lbs shoes: DS Trainer XII
Cycling intervals (Stationary) 30:00 intensity: (10:00 @1) + (15:00 @2) + (5:00 @4) 9.0 mi (3:20 / mi) max:157 weight:148lbs shoes: DS Trainer XII
Stretching 20:00 [0]
Road run 40:00 [1] weight:148lbs shoes: Hyper Speed 4
Road run tempo (Fartlek) 57:00 [2] 5.7 mi (10:00 / mi) weight:146lbs shoes: Road-X 233
Water (Swimming) 20:00 [1] weight:148lbs
Stretching 10:00 [0]
Circuits 1:00:00 [2] shoes: DS Trainer XII
Skiing (XC classic) 1:30:00 [1] weight:148lbs shoes: Fischer Hobacks
Strength (Shovelling) 10:00 [1] weight:151lbs
Note weight:148lbs (rest day)
Circuits 45:00 [1] weight:146lbs shoes: DS Trainer XII
Note weight:147lbs (rest day)
Strength 10:00 [1] weight:147lbs
Note
Trail run 1:03:19 [1] 3.76 km (16:51 / km) +136m 14:16 / km weight:148lbs shoes: Roclite 285
Road run warm up/down 10:00 [1] weight:147lbs shoes: Hyper Speed 4
Road run race 24:42 [4] 5.06 km (4:53 / km) +35m 4:43 / km shoes: Hyper Speed 4
Note weight:145lbs (rest day)
Strength (Shovelling) 30:00 [1] weight:144lbs
Trail run 1:04:00 [1] weight:144lbs shoes: Roclite 285
Trail run tempo 1:18:00 intensity: (5:00 @0) + (20:00 @1) + (9:00 @2) + (44:00 @4) 10.42 km (7:29 / km) +92m 7:10 / km weight:145lbs shoes: X-Talon 2
Trail run warm up/down 30:00 [1] weight:146lbs shoes: Attack II
Cycling warm up/down (Stationary) 8:00 [2]
Stretching 15:00 [0]
Trail run 42:00 [1] 3.0 mi (14:00 / mi) weight:146lbs shoes: X-Talon 212
PT 15:00 [0]
Road run warm up/down 10:00 [1] weight:145lbs shoes: Hyper Speed 4
Road run race 50:37 [4] 10.1 km (5:01 / km) +73m 4:50 / km shoes: Hyper Speed 4
Road run warm up/down 10:00 [1] shoes: Hyper Speed 4
Orienteering (Streamering) 1:20:03 [1] *** 4.14 km (19:20 / km) +49m 18:15 / km 16c weight:145lbs shoes: X-Talon 2
Trail run tempo 1:15:03 intensity: (20:00 @1) + (10:00 @2) + (45:03 @4) 10.29 km (7:18 / km) +81m 7:01 / km weight:146lbs shoes: F-Lite 230
Orienteering (Streamering) 1:20:00 [1] *** 4.0 km (20:00 / km) +54m 18:44 / km 14c weight:146lbs shoes: Roclite 285
Orienteering (Streamering) 1:47:39 [1] *** 5.09 km (21:10 / km) +142m 18:34 / km 18c weight:145lbs shoes: X-Talon 2
Cycling long (Road) 1:42:58 [1] 34.28 km (3:00 / km) +210m 2:55 / km weight:147lbs
Trail run long 1:40:23 intensity: (1:30:23 @1) + (10:00 @4) 10.27 km (9:46 / km) +240m 8:45 / km weight:145lbs shoes: Roclite 285
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