In the 31 days ending Jul 31, 2016:
Orienteering race 19:24 [4] 2.2 mi (8:49 / mi) +40m 8:21 / mi
Orienteering 1:13:23 [4] 3.7 km (19:50 / km) +125m 16:58 / km
Note
Road Running warm up/down 20:00 [1]
Road Running 10:36 [3] 2.5 km (4:14 / km)
Gym Workout - Strength 25:00 [3]
Cycling 25:00 [1] 8.0 mi (3:07 / mi)
Road Running warm up/down 15:00 [1]
Road Running 22:10 [4] 5.0 km (4:26 / km) +30m 4:18 / km
Cycling warm up/down 55:00 [2] 12.0 km (4:35 / km)
Cycling 45:00 [2] 13.5 km (3:20 / km)
Orienteering race 40:02 [3] 6.7 km (5:59 / km)
Road Running 14:57 [4] 3.3 km (4:31 / km)
Road Running warm up/down 15:00 [3]
Road Running warm up/down 30:00 [2] 0.2 km (2:30:00 / km)
Road Running race 22:37 [5] 5.0 km (4:31 / km)
Road Running warm up/down 20:00 [4] 0.5 km (40:00 / km)
Road Running tempo 13:17 [4] 3.0 km (4:26 / km)
Road Running 18:20 [4] 4.0 km (4:35 / km)
Road Running tempo 17:13 [4] 4.0 km (4:18 / km)
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