In the 30 days ending Nov 30, 2011:
s+c 1:10:00 [3]
Cycling 1:05:00 [3]
Running 37:00 [2] 5.1 km (7:15 / km)
Running warm up/down 25:00 [2]
Running intervals 25:00 [4]
Running 1:05:00 [2] 9.3 km (6:59 / km)
Running 30:00 [1]
s+c 1:00:00 [3]
Running 1:15:00 [3] 11.3 km (6:38 / km)
Running long 1:35:00 [2] 13.2 km (7:12 / km)
Running 40:00 [3] 6.2 km (6:27 / km)
rowing 20:00 [3]
s+c 40:00 [3]
Cycling 50:00 [2] 22.0 km (2:16 / km)
Note
Running 1:05:00 [3]
Running intervals 16:00 [4]
s+c 50:00 [3]
Running 1:10:00 [3]
Running warm up/down 35:00 [3]
Running race 22:26 [5] 5.0 km (4:29 / km) ahr:189 max:194
s+c 1:30:00 [3]
Orienteering 56:00 [3]
Running 1:00:00 [3]
Running 55:00 [3]
Running 1:15:00 [3]
Running 22:00 [5] 5.0 km (4:24 / km)
s+c 1:00:00 [2]
Cycling 50:00 [3] 21.0 km (2:23 / km)
s+c 30:00 [1]
Running long 1:14:00 [3]
Running 40:00 [3]
Running intervals 35:00 [3] 6.2 km (5:39 / km)
Running warm up/down 30:00 [3]
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