In the 31 days ending Jan 31, 2016:
Road run 32:00 intensity: (5:00 @0) + (27:00 @2) 3.18 mi (10:04 / mi) +42m 9:40 / mi shoes: Nike Run
Note
Road run warm up/down 15:00 [1] shoes: NB M 1400
Road run race 26:25 [4] 3.13 mi (8:26 / mi) +37m 8:08 / mi shoes: NB M 1400
Circuits 1:00:00 [1] shoes: DS Trainer 15
Trail run long 1:45:52 [2] 8.02 mi (13:12 / mi) +281m 11:54 / mi shoes: Roclite 243
Stretching 15:00 [0]
Road run tempo 1:00:34 intensity: (10:34 @1) + (10:00 @2) + (40:00 @4) 5.83 mi (10:23 / mi) +94m 9:54 / mi shoes: Nike Run
Road run hills (Hill bounding) 5:53 intensity: (3:53 @1) + (2:00 @4) 0.53 km (11:05 / km) +32m 8:31 / km shoes: Nike Run
Circuits 1:00:00 [2] shoes: DS Trainer 15
Road run 33:00 intensity: (10:00 @1) + (10:00 @2) + (13:00 @4) 3.18 mi (10:23 / mi) +42m 9:58 / mi shoes: NB M 1400
Road run warm up/down 15:00 [1] shoes: Nike Run
Road run race 55:54 [4] 10.09 km (5:32 / km) +72m 5:21 / km shoes: Nike Run
Road run warm up/down 10:00 [3] shoes: Nike Run
Orienteering 1:24:27 [2] *** 5.82 km (14:31 / km) +164m 12:44 / km spiked:8/12c shoes: Trailroc 245-2
Orienteering 1:17:06 [2] 4.09 km (18:52 / km) +159m 15:47 / km shoes: X-Talon 3
Trail run 24:00 [2] 2.0 mi (12:00 / mi) shoes: Roclite 243
Circuits 1:00:00 [2] shoes: Roclite 243
Trail run 25:00 [2] 2.0 mi (12:30 / mi) shoes: Roclite 243
Trail run warm up/down 20:00 [1] shoes: OROC 280
Orienteering race 27:07 [2] 2.19 km (12:23 / km) +74m 10:36 / km shoes: OROC 280
Orienteering race 25:03 [2] *** 2.04 km (12:15 / km) +62m 10:38 / km 9c shoes: OROC 280
Trail run tempo 1:24:00 intensity: (10:00 @0) + (20:00 @1) + (40:00 @2) + (14:00 @4) 5.87 mi (14:19 / mi) +71m 13:48 / mi shoes: Roclite 243
Road run 32:00 intensity: (25:00 @1) + (7:00 @4) 3.18 mi (10:04 / mi) +42m 9:40 / mi shoes: NB M 1400
Trail run tempo 1:15:00 intensity: (15:00 @1) + (30:00 @2) + (10:00 @3) + (20:00 @4) 5.87 mi (12:47 / mi) +71m 12:19 / mi shoes: Roclite 243
Trail run warm up/down 23:00 [2] 2.0 mi (11:30 / mi) shoes: Trailroc 245-2
Circuits 1:00:00 [2] shoes: Trailroc 245-2
Trail run warm up/down 29:00 [1] shoes: Trailroc 245-2
Trail run long 1:31:57 intensity: (21:57 @1) + (40:00 @2) + (10:00 @3) + (20:00 @4) 7.05 mi (13:03 / mi) +174m 12:07 / mi shoes: Roclite 243
Orienteering 1:14:03 [1] 3.23 km (22:55 / km) +95m 19:59 / km shoes: OROC 280
Trail run tempo 1:16:00 [2] 5.81 mi (13:05 / mi) +99m 12:25 / mi shoes: Roclite 243
Road run hills 1:03:57 intensity: (18:57 @1) + (30:00 @2) + (15:00 @4) 5.5 mi (11:38 / mi) +190m 10:30 / mi shoes: Road-X 233
Trail run warm up/down 25:00 [2] 2.0 mi (12:30 / mi) shoes: Trailroc 245-2
Circuits 1:00:00 [1] shoes: Trailroc 245-2
PT 15:00 [1]
Road run warm up/down 20:00 [1] shoes: NB M 1400
Road run race 26:12 [4] 3.13 mi (8:22 / mi) +29m 8:08 / mi shoes: NB M 1400
Road run warm up/down 25:00 [1] 2.0 mi (12:30 / mi) shoes: NB M 1400
Road run race 25:17 [4] 3.1 mi (8:09 / mi) +29m 7:56 / mi shoes: NB M 1400
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