In the 30 days ending Nov 30, 2012:
Stretching 5:00 [0] weight:148lbs
Circuits 1:00:00 [1] shoes: DS Trainer XII
Stretching 20:00 [0]
Hiking 1:17:47 intensity: (47:47 @0) + (30:00 @1) 3.18 km (24:29 / km) +18m 23:49 / km weight:148lbs shoes: Attack 6
Trail run 55:00 intensity: (5:00 @0) + (15:00 @1) + (20:00 @2) + (15:00 @4) weight:148lbs shoes: X-Talon 3
Stretching 7:00 [0]
Road run hills 33:07 intensity: (10:00 @1) + (5:00 @2) + (18:07 @4) 4.39 km (7:33 / km) +161m 6:23 / km weight:148lbs shoes: Road-X 233
Stretching 10:00 [0]
Note
Stretching 15:00 [0] weight:148lbs
Note weight:148lbs (rest day)
Trail run long 2:32:36 [1] 10.83 km (14:06 / km) +525m 11:21 / km weight:146lbs shoes: Roclite 285
Circuits 1:00:00 [1] weight:147lbs shoes: DS Trainer XII
Road run warm up/down 20:00 [1] shoes: Newton
Road run race 38:27 [4] 4.82 mi (7:59 / mi) +88m 7:33 / mi weight:146lbs shoes: Newton
Road run 32:00 [1] 2.0 mi (16:00 / mi) weight:150lbs shoes: Newton
Note (rest day)
Road run 33:00 [2] 3.0 mi (11:00 / mi) weight:149lbs shoes: Newton
Stretching 15:00 [0]
Trail run long 1:30:00 [2] 11.6 km (7:46 / km) weight:148lbs shoes: Roclite 285
Circuits 1:00:00 [1] weight:149lbs shoes: DS Trainer XII
Orienteering long (Mapping) 1:41:48 [1] 9.2 km (11:04 / km) +85m 10:35 / km weight:148lbs shoes: Roclite 285
Road run long 1:28:35 [2] 14.12 km (6:17 / km) +222m 5:49 / km weight:146lbs shoes: Road-X 233
Trail run 39:00 [1] 3.0 mi (13:00 / mi) weight:147lbs shoes: X-Talon 2
Circuits 45:00 [1] weight:148lbs shoes: DS Trainer XII
Other 30:00 [1]
Orienteering race 1:26:12 [3] *** 7.1 km (12:09 / km) +392m 9:31 / km spiked:16/18c weight:148lbs shoes: X-Talon 3
Hiking 55:00 [0] 2.61 km (21:06 / km) +13m 20:35 / km weight:147lbs shoes: Attack 6
Circuits 1:00:00 [1] weight:146lbs shoes: DS Trainer XII
Trail run 1:00:00 [1] weight:146lbs shoes: X-Talon 212
Trail run 38:00 [2] 3.0 mi (12:40 / mi) weight:146lbs shoes: F-Lite 230
Road run long 1:21:21 intensity: (6:28 @0) + (23:14 @1) + (9:37 @2) + (6:42 @3) + (21:51 @4) + (13:29 @5) 12.89 km (6:19 / km) +125m 6:01 / km ahr:147 max:186 weight:146lbs shoes: Road-X 233
Circuits 10:00 [1]
Other 1:00:00 [1] weight:147lbs
Orienteering (Hanging) 30:54 [1] ** 1.85 km (16:41 / km) +32m 15:21 / km spiked:12/13c weight:146lbs shoes: X-Talon 3
Orienteering 1:07:22 [1] *** 4.16 km (16:12 / km) +209m 12:57 / km spiked:8/9c shoes: X-Talon 3
Orienteering 1:22:08 [1] *** 4.3 km (19:05 / km) +209m 15:21 / km spiked:8/9c weight:146lbs shoes: X-Talon 3
Road run 32:00 [1] 3.0 mi (10:40 / mi) weight:148lbs shoes: Hyper Speed 4
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