In the 30 days ending Nov 30, 2016:
Road Running tempo 19:57 [3] 4.8 km (4:09 / km)
Road Running 48:50 [3] 10.6 km (4:36 / km)
Road Running 28:00 [3] 6.0 km (4:40 / km)
Orienteering 45:00 [2] 5.5 km (8:11 / km)
Road Running 45:00 [3] 9.03 km (4:59 / km)
Gym Workout - Strength 30:00 [2]
Road Running 5:00 [3] 1.1 km (4:33 / km)
Road Running hills 15:00 [3]
Road Running 10:00 [4] 3.33 km (3:00 / km)
Road Running 3:30 [3] 1.0 km (3:30 / km)
Road Running warm up/down 8:00 [2]
Orienteering race 1:17:00 [3] *** 11.0 km (7:00 / km)
Gym Workout - Strength warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
Gym Workout - Strength warm up/down 10:00 [3]
Gym Workout - Strength 15:00 [2]
Gym Workout - Strength intervals 10:05 [3] 2.4 km (4:12 / km)
Gym Workout - Strength warm up/down 7:00 [2] 1.2 mi (5:50 / mi)
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