In the 7 days ending Dec 6, 2009:
Orienteering 56:40 intensity: (20:00 @2) + (16:40 @3) + (20:00 @4) ***** 7.5 km (7:33 / km) (sick) shoes: VJ Supra
Note (sick)
Orienteering 1:00:22 [3] 9.86 km (6:07 / km) +69m 5:55 / km (sick) shoes: Jalas Black
Terrain running 1:50:00 intensity: (1:00:00 @2) + (30:00 @3) + (20:00 @4) *** 15.5 km (7:06 / km) shoes: Mizuno Wace Ascend (II)
Running warm up/down 21:00 [3] 4.5 km (4:40 / km) shoes: NB 904
Intervals 33:53 intensity: (8:30 @2) + (25:23 @4) 9.2 km (3:41 / km) shoes: NB 904
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