In the 30 days ending Jun 30, 2012:
Hiking 10:00:00 [2] 16.0 km (37:30 / km) +1600m 25:00 / km
Running warm up/down 12:47 intensity: (2:53 @0) + (3:23 @1) + (6:31 @2) 1.68 km (7:37 / km) +6m 7:29 / km ahr:129 max:155
Orienteering 23:53 intensity: (27 @1) + (21:57 @2) + (1:29 @3) 3.21 km (7:27 / km) +17m 7:15 / km ahr:157 max:169
Note slept:9.75 (rest day)
Running 1:02:07 intensity: (6:56 @1) + (50:09 @2) + (5:02 @3) 7.18 km (8:39 / km) +45m 8:23 / km ahr:147 max:176
Orienteering 1:28:01 intensity: (1 @0) + (1:04 @1) + (1:10:37 @2) + (16:19 @3) 8.4 km (10:29 / km) +295m 8:55 / km ahr:158 max:171
Orienteering race 1:26:37 intensity: (7:13 @1) + (1:00:11 @2) + (19:13 @3) 6.95 km (12:27 / km) +221m 10:45 / km ahr:154 max:175
Running warm up/down 10:00 [1]
Running 29:47 intensity: (3 @0) + (15 @1) + (17:23 @2) + (12:06 @3) 2.21 mi (13:29 / mi) +60m 12:26 / mi ahr:161 max:178
Running 54:24 intensity: (17 @0) + (4:49 @1) + (49:18 @2) 7.03 km (7:44 / km) +163m 6:56 / km ahr:144 max:163
Note
Running 43:40 intensity: (22 @1) + (20:10 @2) + (10:30 @3) + (12:38 @4) 5.9 km (7:24 / km) +40m 7:09 / km ahr:167 max:187
Strength & Conditioning 15:00 [1]
Running 43:24 intensity: (10 @0) + (2:35 @1) + (39:58 @2) + (41 @3) 6.22 km (6:58 / km) +79m 6:33 / km ahr:148 max:167
Running 44:56 intensity: (23 @0) + (1:31 @1) + (38:52 @2) + (4:10 @3) 6.5 km (6:55 / km) +170m 6:07 / km ahr:155 max:170
Running warm up/down 6:39 intensity: (20 @0) + (4:06 @1) + (2:13 @2) 0.95 km (7:00 / km) +17m 6:25 / km ahr:128 max:153
Strolling 29:46 intensity: (21:56 @1) + (7:50 @2) 1.73 km (17:12 / km) +82m 13:54 / km ahr:124 max:163 1c
Orienteering 1:43:47 intensity: (27:20 @1) + (1:06:28 @2) + (9:59 @3) 7.61 km (13:38 / km) +257m 11:40 / km ahr:144 max:175 9c
Running 20:00 [2]
Plyometrics/Exercises 20:00 [1]
Hiking 1:12:00 [2] 6.6 km (10:55 / km) +307m 8:51 / km
Strolling 37:11 [1] 2.85 km (13:03 / km) +22m 12:34 / km
Snow Shoeing 2:00:00 [2] 3.04 km (39:30 / km)
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