In the 30 days ending Apr 30, 2012:
Cycling warm up/down 4:00 [1] weight:148lbs
Stretching 5:00 [0]
Circuits 1:00:00 [1] (injured) shoes: DS Trainer X
Other (Garden) 10:00 [0]
Note
Trail run race 3:50:59 [3] *** 16.13 km (14:19 / km) +499m 12:24 / km (injured) shoes: Roclite 285
Trail run 46:00 [1] weight:147lbs shoes: X-Talon 2
Trail run 42:00 [1] 3.0 mi (14:00 / mi) weight:148lbs shoes: X-Talon 212
Cycling (Road) 38:38 [1] 10.2 mi (3:47 / mi) weight:147lbs
Note weight:146lbs (rest day)
Cycling warm up/down 5:00 [1] weight:147lbs
Circuits 1:00:00 [1] shoes: DS Trainer X
Trail run race 1:48:19 [3] *** 7.61 km (14:13 / km) +311m 11:49 / km spiked:11/15c weight:146lbs shoes: Roclite 285
Trail run 45:00 [1] 3.0 mi (15:00 / mi) weight:147lbs shoes: X-Talon 2
Strength 30:00 [1]
Other 30:00 [1] weight:146lbs
Strength 15:00 [0] weight:149lbs
Trail run 1:15:00 [2] 6.0 mi (12:30 / mi) weight:148lbs shoes: X-Talon 2
Trail run intervals 1:14:15 intensity: (16:49 @1) + (9:29 @2) + (40:50 @3) + (2:39 @4) + (4:28 @5) 7.45 km (9:58 / km) +60m 9:35 / km ahr:142 max:184 weight:149lbs shoes: X-Talon 212
Note weight:148lbs (rest day)
Orienteering race 1:43:05 [2] *** 7.84 km (13:09 / km) +172m 11:51 / km spiked:11/14c weight:150lbs shoes: Roclite 285
Orienteering 57:59 [4] *** 4.89 km (11:51 / km) +147m 10:18 / km 21c weight:148lbs shoes: X-Talon 2
Orienteering 1:28:53 [4] *** 4.08 mi (21:47 / mi) +210m 18:47 / mi 21c shoes: X-Talon 2
Erg warm up/down 5:00 [1] weight:149lbs
Stretching 4:00 [0]
Road run warm up/down 10:00 [1] shoes: Newton
Road run tempo 25:21 [4] 5.05 km (5:01 / km) +35m 4:51 / km weight:150lbs shoes: Newton
Road run warm up/down 15:00 [1] shoes: Newton
Cycling 47:00 [1] 11.4 mi (4:07 / mi) weight:149lbs
Trail run tempo 1:03:00 [4] 10.0 km (6:18 / km) +124m 5:56 / km weight:148lbs shoes: Roclite 285
Cycling warm up/down 5:00 [1] weight:148lbs
Note weight:149lbs
Orienteering 20:00 [1] weight:147lbs shoes: Roclite 285
Orienteering 1:26:43 [1] *** 3.94 km (22:02 / km) +88m 19:49 / km spiked:11/11c weight:148lbs shoes: X-Talon 212
Trail run 1:08:00 [1] weight:149lbs shoes: X-Talon 2
Cycling 44:00 [1] 10.4 mi (4:14 / mi) weight:148lbs
Trail run 41:00 [1] 3.0 mi (13:40 / mi) weight:148lbs shoes: X-Talon 212
Trail run tempo 59:23 [4] 9.32 km (6:22 / km) +120m 5:59 / km shoes: Roclite 285
Cycling warm up/down 6:00 [1] weight:148lbs
Circuits 55:00 [1] shoes: DS Trainer X
Road run tempo 1:12:39 [1] 11.61 km (6:15 / km) +67m 6:05 / km weight:150lbs shoes: Newton
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