Training Log Archive: MalIn the 30 days ending Nov 30, 2009:
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Running warm up/down 20:00 [3] 3.84 km (5:13 / km) +31m 5:00 / km
ahr:150 max:160 shoes: Asic GT 2140
Running intervals (Foxdahls) 56:00 [5] 11.25 km (4:59 / km) +91m 4:47 / km
ahr:179 max:193 shoes: Asic GT 2140
Running tempo (Threshold) 35:00 [4] 7.3 km (4:48 / km) +30m 4:42 / km
ahr:167 max:180 shoes: Asic GT 2140
Orienteering race 30:48 [5] 5.0 km (6:10 / km) +70m 5:45 / km
shoes: Walshes 3
Orienteering warm up/down 30:00 [3] 4.7 km (6:23 / km)
shoes: Walshes 3
Orienteering 19:36 [5] *** 3.0 km (6:32 / km)
shoes: Asic GT 2140
Orienteering race 40:14 [4] *** 4.3 km (9:21 / km)
shoes: Asic GT 2140
Running 26:48 [4] 4.97 km (5:24 / km) +26m 5:15 / km
ahr:160 max:185 shoes: Asic GT 2140
Orienteering (Mapping) 6:30:00 [1] 13.0 km (30:00 / km)
Orienteering race 1:25:30 [5] 9.3 km (9:12 / km) +330m 7:48 / km
shoes: Walshes 3