In the 31 days ending Jan 31, 2009:
Running (Terrain run, easy pace) 1:00:00 [2] 3.0 mi (20:00 / mi) shoes: Walsh
Running (50% terrain, 50% trail) 56:00 [3] 5.5 mi (10:11 / mi) shoes: Walsh
Running intervals (800m intervals) 35:00 [5] 4.0 mi (8:45 / mi) shoes: Asics 2010
Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi) shoes: Asics 2010
Circuit Training (Weight Training) 1:15:00 [3]
Running hills (Long hill reps) 43:00 [4] 4.5 mi (9:33 / mi) shoes: New Balance Trail Shoes
Swimming 30:00 [3] 0.6 km (50:00 / km)
Orienteering race (Holyrood) 1:07:25 [5] *** 5.8 km (11:37 / km) +430m 8:29 / km spiked:12/17c shoes: Jalas
Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) shoes: Jalas
Orienteering race (Street Race) 55:22 [4] * 6.3 km (8:47 / km) spiked:22/29c shoes: Asics 2010
Running (Fartlek) 47:00 [3] 5.5 mi (8:33 / mi)
Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
Circuit Training (Weights) 1:30:00 [3]
Running intervals (800m intervals) 33:00 [3] 4.0 mi (8:15 / mi)
Running warm up/down (Warm up/down) 15:00 [2] 1.5 mi (10:00 / mi)
Orienteering race (Brown course) 1:23:13 [4] **** 8.85 km (9:24 / km) +315m 7:59 / km spiked:17/21c shoes: Jalas
Orienteering (Technical Training) 30:00 [2] 2.0 mi (15:00 / mi) shoes: Olway Tiger
Orienteering (Technical training) 1:30:00 [1] 2.0 mi (45:00 / mi) shoes: Adidas Swoop
Orienteering race (Green Course (Easy)) 31:30 [5] ** 4.7 km (6:42 / km) spiked:11/13c shoes: Olway Tiger
Running (Trail run) 1:06:00 [3] 7.5 mi (8:48 / mi) shoes: Walsh
Running intervals (800m intervals) 35:00 [5] 4.0 mi (8:45 / mi)
Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
Circuit Training 1:30:00 [3]
Running hills (Short hill reps) 1:00:00 [4] 4.5 mi (13:20 / mi)
Running (Long Hills) 50:00 [4] 6.0 mi (8:20 / mi)
Orienteering (Tech Training) 2:30:00 [2] **** 10.0 mi (15:00 / mi)
Running intervals (800 m intervals) 35:00 [5] 4.0 mi (8:45 / mi)
Circuit Training (Gym) 1:00:00 [4]
Running warm up/down 15:00 [1] 2.0 mi (7:30 / mi)
Running hills (Long hill reps) 45:00 [3] 4.5 mi (10:00 / mi)
Biking (Mountain Bike) 1:30:00 [3]
Hill Race race (Greenmantle Dash) 22:06 [5] 2.0 mi (11:03 / mi) +650m 5:30 / mi
Hill Race warm up/down 20 [1] 2.0 mi (10 / mi)
Orienteering race (Fun event long course) 51:38 [3] *** 4.9 km (10:32 / km) spiked:15/20c
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