In the 7 days ending Nov 6, 2010:
Trail run warm up/down 15:00 [1] shoes: X-Talon 2
Orienteering race 46:22 [4] *** 3.4 km (13:38 / km) +110m 11:44 / km spiked:11/14c shoes: X-Talon 2
Orienteering race 1 [4]
Orienteering 30:00 [1] *** 3c weight:146lbs shoes: X-Talon 2
Note weight:146lbs (rest day)
Road run tempo 32:29 intensity: (7:18 @1) + (25:11 @4) 5.86 km (5:32 / km) +61m 5:16 / km weight:146lbs shoes: Mizuno Inspire
Note
Trail run intervals 1:02:00 intensity: (20:00 @1) + (42:00 @4) weight:149lbs shoes: F-Lite 230
Erg warm up/down 5:00 [1] weight:149lbs
Stretching 5:00 [0]
Circuits 1:00:00 [1] shoes: DS Trainer X
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
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