In the 30 days ending Nov 30, 2014:
running warm up/down 45:00 [3] 8.0 km (5:38 / km) shoes: Nike Vomero: grey
orienteering race 16:14 [5] 4.1 km (3:58 / km) shoes: Mizuno 5
orienteering tempo 15:24 [4] 3.7 km (4:10 / km) shoes: Nike Flyknit One+
running warm up/down 35:00 [3] 7.0 km (5:00 / km) shoes: Nike Vomero: grey
orienteering race 15:00 [5] 3.6 km (4:10 / km) shoes: Nike Flyknit One+
running 1:17:00 [3] 16.2 km (4:45 / km) ahr:138 max:154 shoes: Nike Vomero 8: Yellow
running warm up/down 25:00 [3] 5.0 km (5:00 / km) shoes: Nike Vomero: grey
running race 15:41 [5] 5.0 km (3:08 / km) shoes: Nike Mutumbo
running warm up/down 29:00 [3] 5.0 km (5:48 / km) shoes: Nike Vomero: grey
Note (rest day)
running warm up/down 45:00 [3] 8.5 km (5:18 / km) ahr:143 max:149 shoes: Nike Vomero: grey
running 16:45 [3] 4.8 km (3:29 / km) ahr:174 max:196 shoes: Nike Flyknit One+
running 1:02:00 [3] 12.6 km (4:55 / km) ahr:141 max:158 shoes: Nike Pegasus 30
Dynamic Core Activation 20:00 [3]
orienteering long 1:44:00 [4] 20.5 km (5:04 / km) ahr:166 max:181 shoes: Inov8 Xtalon
running warm up/down 40:00 [3] 8.0 km (5:00 / km) ahr:145 max:167 shoes: Nike Vomero: grey
orienteering race 20:00 [5] 5.3 km (3:46 / km) shoes: Mizuno 5
orienteering tempo 13:00 [4] 3.2 km (4:04 / km) shoes: Nike Vomero: grey
running warm up/down 50:00 [3] 10.3 km (4:51 / km) ahr:131 max:144 shoes: Nike Vomero 8: Yellow
orienteering intervals 11:20 [5] 3.0 km (3:47 / km) ahr:175 max:184 shoes: Nike Flyknit One+
orienteering intervals 10:00 [5] 2.7 km (3:42 / km) ahr:175 max:183 shoes: Nike Flyknit One+
running 1:17:00 [3] 17.0 km (4:32 / km) ahr:146 max:163 shoes: Nike Vomero: grey
running warm up/down 45:00 [3] 9.0 km (5:00 / km) ahr:139 max:155 shoes: Nike Vomero: grey
running 15:00 [3] 1.0 km (15:00 / km) ahr:142 max:170 shoes: Nike Vomero: grey
running intervals 25:30 [5] 5.0 km (5:06 / km) shoes: Nike Flyknit One+
running 1:01:00 [3] 12.5 km (4:53 / km) ahr:140 max:172 shoes: Nike Vomero 8: Yellow
Dynamic Core Activation 40:00 [3]
running long 1:23:00 [3] 17.0 km (4:53 / km) ahr:146 max:170 shoes: Nike Vomero: grey
running warm up/down 40:00 [3] 8.0 km (5:00 / km) ahr:146 max:174 shoes: Nike Vomero: grey
orienteering race 16:30 [5] 4.2 km (3:56 / km) ahr:182 max:191 shoes: Nike Flyknit One+
orienteering tempo 1:26:00 [4] 18.0 km (4:47 / km) ahr:169 max:184 shoes: Inov8 Xtalon
running long 1:46:00 [3] 20.5 km (5:10 / km) ahr:156 max:178 shoes: Inov8 Roclite 243
running 1:07:00 [3] 13.1 km (5:07 / km) ahr:138 max:157 shoes: Nike Pegasus 30
running 57:00 [3] 12.1 km (4:43 / km) ahr:143 max:163 shoes: Nike Vomero: grey
running long 1:42:00 [3] 21.0 km (4:51 / km) ahr:153 max:168 shoes: Nike Pegasus 30
Dynamic Core Activation 30:00 [3]
running warm up/down 30:00 [3] 6.0 km (5:00 / km) ahr:147 max:169 (injured) shoes: Nike Pegasus 30
orienteering tempo 17:00 [3] 4.4 km (3:52 / km) ahr:186 max:191 (injured) shoes: Mizuno 5
orienteering tempo 43:00 [3] 9.5 km (4:32 / km) ahr:176 max:185 (injured) shoes: Inov8 Xtalon
running warm up/down 6:00 [3] 1.0 km (6:00 / km) (injured) shoes: Inov8 Xtalon
running warm up/down 35:00 [3] 7.0 km (5:00 / km) ahr:138 max:160 shoes: Nike Vomero 8: Yellow
orienteering intervals 30:00 [3] 5.0 km (6:00 / km) ahr:148 max:187 shoes: Nike Flyknit One+
running hills 1:10:00 [5] 10.5 km (6:40 / km) ahr:171 max:178 (injured) shoes: Inov8 Xtalon
running hills 1:47:00 [5] 15.0 km (7:08 / km) +1800m 4:28 / km (injured) shoes: Inov8 Xtalon
running warm up/down 25:00 [3] 5.0 km (5:00 / km) (injured) shoes: Nike Vomero: grey
orienteering race 43:00 [3] 7.2 km (5:58 / km) shoes: Inov8 Xtalon
running warm up/down 15:00 [3] 3.0 km (5:00 / km) shoes: Inov8 Xtalon
running hills 1:00:00 [3] 11.0 km (5:27 / km) shoes: Inov8 Xtalon
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