In the 7 days ending Oct 31, 2010:
Orienteering warm up/down 5:00 [1] shoes: X-Talon 212
Orienteering long 1:35:20 [3] *** 6.75 km (14:08 / km) +232m 12:03 / km spiked:11/16c shoes: X-Talon 212
Trail run warm up/down 5:00 [1] weight:147lbs shoes: X-Talon 212
Orienteering race 1:15:36 [4] *** 6.7 km (11:17 / km) +305m 9:11 / km spiked:9/13c shoes: X-Talon 212
Note weight:147lbs
Trail run tempo 1:13:00 intensity: (33:00 @1) + (40:00 @4) weight:148lbs shoes: Attack 6
Note
Erg warm up/down 8:00 [1] weight:146lbs shoes: DS Trainer X
Stretching 8:00 [0]
Circuits 1:00:00 [1] shoes: DS Trainer X
Road run hills 58:48 intensity: (20:00 @1) + (38:48 @4) 7.5 km (7:50 / km) +150m 7:07 / km weight:147lbs shoes: Mizuno Inspire
Erg warm up/down 10:00 [1] weight:149lbs
Stretching 15:00 [0]
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