In the 7 days ending Oct 30, 2011:
Strength 2:00:00 [1]
Road run long (Hills) 1:27:01 intensity: (1:02 @0) + (28:46 @1) + (13:56 @2) + (14:29 @3) + (12:44 @4) + (16:04 @5) 13.89 km (6:16 / km) +144m 5:57 / km ahr:149 max:184 weight:147lbs shoes: X-Talon 212
Note
Cycling warm up/down (Stationary) 5:00 [1] weight:146lbs
Circuits 1:00:00 [1] shoes: DS Trainer X
Note weight:146lbs
Road run intervals 49:55 intensity: (1:00 @0) + (7:44 @1) + (26:57 @2) + (10:06 @3) + (4:08 @4) 7.34 km (6:48 / km) +28m 6:40 / km ahr:137 max:174 weight:148lbs shoes: Hyper Speed 4
Trail run 1:09:00 [3] 6.0 mi (11:30 / mi) weight:148lbs shoes: X-Talon 212
Trail run warm up/down 5:00 [1] shoes: Roclite 285
Orienteering race 25:14 [4] 2.57 km (9:49 / km) +13m 9:35 / km 18c shoes: Roclite 285
Orienteering race 5:53 [3] *** 0.45 km (13:06 / km) +3m 12:41 / km 6c shoes: Roclite 285
Cycling warm up/down (Stationary) 7:00 [1] weight:148lbs
Stretching 5:00 [0]
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