In the 31 days ending Dec 31, 2006:
orienteering (korong) 1:00:00 [4] **** rhr:50 slept:7.0 weight:75kg shoes: VJ twister
road bike 45:00 [1] 20.0 km (2:15 / km) shoes: shimano tri shoe
Gym tempo 50:00 [4] rhr:50 slept:9.0 weight:75kg
orienteering (kooyoora) 30:00 [3] ***** rhr:50 slept:9.0 weight:75kg shoes: VJ twister
orienteering 20:00 [3]
running 1:10:00 [3] 13.0 km (5:23 / km) rhr:50 slept:8.0 weight:75kg shoes: asics gel kayano XII
Gym tempo 30:00 [4]
orienteering (mt beckwoth) 20:00 [3] rhr:8 slept:8.0 weight:75kg shoes: VJ twister
orienteering (mt beckwoth) 20:00 [3] shoes: VJ twister
running warm up/down 20:00 [1]
running (mt Macedon) 1:00:00 [3] shoes: asics gel kayano XII
Gym tempo 20:00 [4]
running technique and strength 15:00 [3]
running 40:00 [3]
MTB 2:00:00 [3] 35.0 km (3:26 / km)
swimming 30:00 [3]
road bike 1:13:00 [3] 36.0 km (2:02 / km) rhr:50 slept:8.0 weight:75kg shoes: shimano tri shoe
running hills 1:00:00 [3] 13.0 km (4:37 / km) rhr:50 slept:8.0 weight:75kg shoes: asics gel kayano XII
swimming 30:00 [3] 1.6 km (18:45 / km) rhr:50 slept:8.0 weight:75kg
Gym tempo 2:00:00 [4] max:192 rhr:50 slept:8.0 weight:75kg shoes: asics ironman racers
road bike 1:25:00 [2] 40.0 km (2:08 / km) +800m 1:56 / km rhr:50 slept:5.0 weight:75kg shoes: shimano tri shoe
Note
Note (rest day)
orienteering race (vic sprint champs) 19:00 [5] 3.2 km (5:56 / km) shoes: Brooks T4 racer
running warm up/down 20:00 [3]
running 1:00:00 [2] 12.0 km (5:00 / km) rhr:50 slept:7.0 weight:75kg shoes: asics gel kayano XII
running race 4:40 [5] 1.5 km (3:07 / km) shoes: Brook Mach 6.0 X-C spike
swimming 20:00 [3] 1.0 km (20:00 / km) rhr:50 slept:8.0 weight:75kg
swimming 20:00 [3]
Gym tempo 1:00:00 [5] rhr:50 slept:8.0 weight:75kg shoes: asics gel kayano XII
MTB 1:00:00 [3] 20.0 km (3:00 / km) rhr:50 slept:8.0 weight:75kg
MTB 2:00:00 [3] rhr:50 slept:8.0 weight:75kg
MTB 45:00 [3] rhr:50 slept:7.0 weight:75kg
running technique and strength 30:00 [3]
road bike 1:10:00 [3] 35.0 km (2:00 / km) rhr:50 slept:9.0 weight:74kg shoes: shimano tri shoe
running race 17:30 [5] 5.0 km (3:30 / km) rhr:50 slept:9.0 weight:75kg shoes: Brooks T4 racer
running warm up/down 30:00 [2] shoes: asics gel kayano XII
orienteering 40:00 [3] **** 5.0 km (8:00 / km) +260m 6:21 / km spiked:17/18c rhr:50 slept:7.0 weight:75kg shoes: VJ twister
orienteering 20:00 [3] ***** 2.5 km (8:00 / km) spiked:9/9c rhr:50 slept:7.0 weight:75kg shoes: VJ twister
running race (coburg classic) 17:30 [5] 5.0 km (3:30 / km) rhr:50 slept:5.0 weight:75kg shoes: Brooks T4 racer
orienteering (mt alexander) 1:00:00 [3] rhr:50 slept:7.0 weight:75kg shoes: VJ twister
running warm up/down 10:00 [2]
road bike 1:27:00 [3] 39.0 km (2:14 / km) rhr:50 slept:8.0 weight:75kg shoes: shimano tri shoe
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