In the 30 days ending Nov 30, 2003:
Orienteering 1:40:20 [2] 7.76 km (12:56 / km)
Note
Road run (warmup) 15:00 [1]
Road run 34:46 [5] 4.75 mi (7:19 / mi)
Road run (Pkg spds) 32:00 [2] 3.5 mi (9:09 / mi)
Road run 14:00 [1] 1.5 mi (9:20 / mi)
Orienteering 1:05:15 [4] 6.4 km (10:12 / km)
Trail run 37:40 [1] 3.1 mi (12:09 / mi)
Circuits 45:00 [1]
Trail run (Over distance) 1:29:14 [1]
Road run (Warmup) 30:43 [1] ahr:140 max:166
Road run (Peaking speeds) 21:19 [4] ahr:149 max:161
Road run 39:10 [3] 4.7 mi (8:20 / mi)
Orienteering 2:41:43 [4] 14.1 km (11:28 / km) +510m 9:43 / km spiked:23/26c
Orienteering (Memory-O) 1:16:42 [2] 5.0 km (15:20 / km)
Trail run (Fartlek) 52:18 [2] 5.9 mi (8:52 / mi)
Circuits 1:00:00 [1]
Trail run 52:38 [4] 5.9 mi (8:55 / mi)
Trail run (Cool down) 15:00 [1]
Orienteering 1:03:22 [4] 6.9 km (9:11 / km) spiked:13/15c
Orienteering 3:30:00 [1]
Trail run 1:15:00 [1] 7.5 mi (10:00 / mi)
Road run (Warm up/cool down) 40:34 [1] ahr:140 max:168
Road run (Intervals) 27:04 [4] 5.0 km (5:25 / km) ahr:155 max:170
Circuits 1 [1]
Trail run 42:59 [1]
Circuits (Leaf raking) 1 [1]
woods run (Warm up) 10:00 [1]
Orienteering 1:34:47 [4] 8.09 km (11:43 / km) +285m 9:58 / km
Trail run (warm up) 15:00 [1]
Orienteering 1:36:57 [4] 7.41 km (13:05 / km) +390m 10:21 / km
Orienteering 8:04 [3] 1.0 km (8:04 / km)
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