In the 31 days ending Oct 31, 2009:
Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi) shoes: Adidas Swoop
Orienteering race (Tinto night) 50:00 [4] *** 5.0 km (10:00 / km) +125m 8:53 / km spiked:9/13c shoes: Adidas Swoop
Running warm up/down 5 [3] 0.5 mi (10 / mi) shoes: Adidas Swoop
Orienteering race (FWTN Riccarton) 35:30 [4] * 4.7 km (7:33 / km) spiked:17/20c shoes: Adidas Swoop
Swimming 30:00 [3] 0.6 km (50:00 / km)
Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi) shoes: Asics 2030
Circuit Training (Weights) 40:00 [4]
Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi) shoes: Olway
Orienteering race (West Lomond ESOA) 47:04 [4] *** 5.9 km (7:59 / km) +255m 6:34 / km spiked:17/18c shoes: Olway
Running (Easy terrain with torch) 20:00 [3] 2.0 mi (10:00 / mi) shoes: Asics 2010
Circuit Training (Weights) 1:15:00 [3]
Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi) shoes: Olway
Orienteering race (Cup Final) 50:00 [5] 7.0 km (7:09 / km) shoes: Olway
Orienteering race (Cambridge City Race) 35:00 [4] 5.1 km (6:52 / km) shoes: Asics 2030
Biking (Newcastleton Off road) 1:30:00 [3] 10.0 km (9:00 / km)
Note
Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi) shoes: Asics 2010
Orienteering race (Forvie , Short brown) 1:07:33 [5] ***** 7.3 mi (9:15 / mi) spiked:14/16c shoes: Olway
Orienteering race (Coul, Short Brown) 1:19:39 [4] *** 7.3 km (10:55 / km) +330m 8:54 / km spiked:11/17c shoes: Olway
Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi) shoes: Asics 2030
Running intervals (short intervals) 25:00 [4] 2.5 mi (10:00 / mi) shoes: Asics 2030
Circuit Training (Weights) 55:00 [3]
Running intervals (800m intervals x 4) 32:00 [5] 4.5 mi (7:07 / mi) shoes: Asics 2030
Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi) shoes: Asics 2010
Orienteering race (Northallerton Urban) 37:19 [5] * 5.5 mi (6:47 / mi) spiked:24/27c shoes: Asics 2010
Orienteering race (Labyrinth) 24:30 [3] *** 3.25 km (7:32 / km) spiked:80/90c shoes: Asics 2010
Orienteering race (Oct Odyssey Coalmire) 1:22:22 [4] **** 6.9 km (11:56 / km) +310m 9:45 / km spiked:19/25c shoes: Olway
Running warm up/down 27:00 [3] 2.5 mi (10:48 / mi) shoes: Asics 2030
Running intervals (Short intervals) 25:00 [4] 2.5 mi (10:00 / mi) shoes: Asics 2030
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