In the 7 days ending Aug 23, 2009:
Orienteering 1:03:15 [5] **** 10.6 km (5:58 / km) spiked:22/25c shoes: VJ Twisters
Note
Running long 1:59:45 [3] 21.22 km (5:39 / km) +800m 4:45 / km shoes: Asics Gel-Trabuco 11
Running 33:24 [3] 8.34 km (4:00 / km) shoes: Asics Gel-Trabuco 11
Note (rest day)
Running long 1:30:02 [3] 13.7 km (6:34 / km) +400m 5:44 / km shoes: Asics Gel-Trabuco 11
Running warm up/down 10:00 [2] 2.2 km (4:33 / km) shoes: Asics Gel-Trabuco 11
Running intervals 15:00 [4] 1.5 km (10:00 / km) shoes: Asics Gel-Trabuco 11
Running 20:00 [2] 3.85 km (5:12 / km) shoes: Asics Gel-Trabuco 11
Running 23:51 [2] 5.6 km (4:16 / km)
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