In the 31 days ending Jul 31, 2016:
Road run 36:42 [3] 3.18 mi (11:32 / mi) +42m 11:05 / mi shoes: Nike Run
Trail run 1:22:00 intensity: (5:00 @0) + (25:00 @1) + (45:00 @2) + (7:00 @4) 5.87 mi (13:59 / mi) +71m 13:28 / mi weight:145lbs shoes: Trailroc 245-2
Cycling 5:00 [1]
Trail run intervals 1:18:00 intensity: (20:00 @1) + (28:00 @2) + (30:00 @4) 10.59 km (7:22 / km) +158m 6:51 / km shoes: Roclite 243
Note (rest day)
Note
Cycling 54:13 [2] 11.57 mi (4:41 / mi) +287m 4:21 / mi
Orienteering 1:36:43 [2] 5.43 km (17:49 / km) +115m 16:07 / km shoes: X-Talon 4
Cycling 51:48 [2] 11.56 mi (4:29 / mi) +290m 4:09 / mi
Trail run 40:00 [3] 3.09 mi (12:57 / mi) +34m 12:31 / mi shoes: Roclite 243
Cycling long 2:03:36 intensity: (30:00 @1) + (1:00:00 @2) + (30:36 @3) + (3:00 @4) 29.5 mi (4:11 / mi) +458m 4:00 / mi
Hiking 1:00:00 [2]
Road run intervals 41:50 intensity: (6:50 @1) + (20:00 @2) + (5:00 @3) + (10:00 @4) 5.13 km (8:10 / km) +113m 7:21 / km shoes: Nike Run
Orienteering 1:13:04 [3] 4.46 km (16:23 / km) +48m 15:33 / km shoes: X-Talon 4
Trail run 35:00 [2] 4.5 km (7:47 / km) shoes: DS Trainer 15
Cycling 49:35 [3] 11.57 mi (4:17 / mi) +207m 4:04 / mi
Trail run 35:00 intensity: (20:00 @1) + (5:00 @2) + (5:00 @3) + (5:00 @4) 3.09 mi (11:20 / mi) +34m 10:57 / mi shoes: Trailroc 245-2
Cycling 1:12:48 [3] 15.66 mi (4:39 / mi) +316m 4:22 / mi
Circuits 1:00:00 [1] shoes: DS Trainer 15
Orienteering 1:23:01 [2] 5.22 km (15:54 / km) +81m 14:45 / km shoes: X-Talon 4
Circuits 1:00:00 [2] shoes: DS Trainer 15
Hiking (Garden ) 1:00:00 [2]
Trail run 1:20:00 [3] 5.87 mi (13:38 / mi) +71m 13:09 / mi shoes: Trailroc 245-2
Hiking 20:00 [1]
Hiking 4:47:12 intensity: (30:00 @0) + (4:17:12 @2) 10.28 mi (27:56 / mi) +485m 24:22 / mi shoes: X-Talon 4
woods run 1:02:17 [2] 3.33 km (18:42 / km) +53m 17:19 / km shoes: X-Talon 4
Orienteering race 55:31 [3] 5.36 km (10:22 / km) +83m 9:37 / km shoes: X-Talon 4
Orienteering race 46:36 [4] *** 5.07 km (9:12 / km) +59m 8:41 / km spiked:8/9c shoes: X-Talon 4
Trail run warm up/down 9:00 [1] 1.0 km (9:00 / km) shoes: X-Talon 4
Orienteering race 54:22 [3] 5.01 km (10:52 / km) +94m 9:56 / km shoes: X-Talon 4
Orienteering race 1:15:24 [3] *** 5.74 km (13:07 / km) +204m 11:09 / km spiked:7/8c shoes: X-Talon 4
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