In the 30 days ending Nov 30, 2012:
Note (rest day)
Cycle 20:00 [0]
Run (road) 34:53 [3] 6.61 km (5:17 / km) +78m 4:59 / km
Cycle 1:00:00 [0]
Strength/Conditioning 1:00:00 [2]
Run (road) warm up/down 4:16 [3] 0.81 km (5:16 / km) +12m 4:55 / km
Run (road) 19:45 intensity: (7:45 @1) + (12:00 @4) 4.13 km (4:47 / km) +30m 4:37 / km
Run (road) warm up/down 7:20 [3] 1.16 km (6:19 / km) +15m 5:56 / km
Orienteering race 1:11:47 [4] 15.75 km (4:33 / km) +480m 3:57 / km
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