In the 30 days ending Nov 30, 2010:
Running intervals 50:29 intensity: (30:00 @3) + (20:29 @5) 10.2 km (4:57 / km) shoes: Nike Pegasus 27
Running 32:00 [3] 5.2 km (6:09 / km) shoes: Nike Pegasus 27
Running long 1:30:00 [3] 15.3 km (5:53 / km) shoes: Nike Pegasus 27
Running 54:30 intensity: (24:30 @3) + (30:00 @4) 10.6 km (5:08 / km) shoes: Nike Pegasus 27
Running 1:00:00 [3] 10.8 km (5:33 / km) shoes: Nike Pegasus 27
Running 53:00 [3] 8.5 km (6:14 / km) shoes: Nike Pegasus 27
Running 1:30:00 [3] 14.8 km (6:05 / km) shoes: Nike Pegasus 27
Running 32:40 [3] 5.2 km (6:17 / km) shoes: Nike Pegasus 27
Running race 19:48 [5] 5.0 km (3:58 / km) shoes: Asics
Running warm up/down 12:14 [3] 2.0 km (6:07 / km) shoes: Asics
Running 21:00 [3] 3.4 km (6:11 / km) shoes: Nike Pegasus 27
Running 50:00 [3] 8.8 km (5:41 / km) shoes: Nike Pegasus 27
Running 50:00 [3] 8.1 km (6:10 / km) shoes: Nike Pegasus 27
Running intervals 50:03 intensity: (24:30 @3) + (25:33 @4) 10.0 km (5:00 / km) shoes: Nike Pegasus 27
Running 30:58 [3] 5.1 km (6:04 / km) shoes: X-Talons
Orienteering long 1:30:00 [3] 13.55 km (6:39 / km)
Orienteering 34:30 [4] 7.53 km (4:35 / km) shoes: Nike Pegasus 27
Running warm up/down 21:00 [3] 3.3 km (6:22 / km) shoes: Nike Pegasus 27
Running 1:11:00 [3] 12.6 km (5:38 / km) shoes: Nike Pegasus 27
Running 48:40 [3] 7.8 km (6:14 / km) shoes: Nike Pegasus 27
Running intervals 50:00 intensity: (35:00 @3) + (15:00 @5) 9.95 km (5:02 / km) shoes: Nike Pegasus 27
Running 31:49 [3] 5.2 km (6:07 / km) shoes: Nike Pegasus 27
Running long 1:32:40 [3] 16.2 km (5:43 / km) shoes: Nike Pegasus 27
Running 55:26 intensity: (15:26 @3) + (40:00 @4) 11.6 km (4:47 / km) shoes: Nike Pegasus 27
Note
Note (rest day)
Running intervals 53:21 intensity: (28:30 @3) + (24:51 @5) 10.7 km (4:59 / km) shoes: Nike Pegasus 27
Running 51:02 [3] 8.3 km (6:09 / km) shoes: Nike Pegasus 27
Running 48:17 intensity: (28:01 @3) + (20:16 @5) 9.5 km (5:05 / km) shoes: Nike Pegasus 27
Running 31:00 [3] 5.2 km (5:58 / km) shoes: Nike Pegasus 27
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