In the 31 days ending Jul 31, 2010:
Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi) shoes: Asics 2030
Circuit Training (Weights) 1:00:00 [3]
Running warm up/down 18:00 [3] 2.0 mi (9:00 / mi) shoes: Asics 2030
Running intervals (400/200/100 x 6/200/400) 26:00 [4] 2.0 mi (13:00 / mi) shoes: Asics 2030
Swimming 30:00 [3] 0.6 km (50:00 / km)
Running warm up/down 9:00 [3] 1.0 mi (9:00 / mi) shoes: Asics 2030
Running intervals (4 x 800) 21:00 [5] 3.0 mi (7:00 / mi) shoes: Asics 2030
Biking long (Innerleithen + 3 Brethern) 5:00:00 [3] 25.0 mi (12:00 / mi)
Note
Orienteering race (Bleaberry Fell) 49:37 [4] 4.3 km (11:32 / km) shoes: Olway
Orienteering race (Faulds Brow) 45:00 [4] 6.1 km (7:23 / km) shoes: Adidas Swoop
Orienteering (Glenmore) 42:00 [4] 4.5 km (9:20 / km) shoes: Adidas Swoop
Orienteering (Uath Lochan with Eileen) 1:00:00 [3] 5.0 km (12:00 / km) shoes: Adidas Swoop
Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi) shoes: Asics 2030
Running race (Kelso 10K) 40:59 [5] 10.0 km (4:06 / km) shoes: Asics 2030
Biking (Off road) 50:00 [3] 8.0 mi (6:15 / mi)
Swimming 30:00 [3]
Running (Fartlec) 30:00 [3] 4.0 mi (7:30 / mi) shoes: Asics 2030
Circuit Training (Weights) 1:15:00 [3]
Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi) shoes: Asics 2030
Running intervals (4 x 800) 20:00 [4] 3.0 mi (6:40 / mi) shoes: Asics 2030
Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi) shoes: Olway
Orienteering race (High Brow,Lakes) 1:16:26 [4] *** 9.2 km (8:18 / km) spiked:18/22c shoes: Olway
Biking long (M/Bike on road) 1:10:30 [4] 17.0 mi (4:09 / mi)
Biking (M/Bike off road) 1:12:00 [3] 8.0 mi (9:00 / mi)
Running race (3k Time trial with Kirsti) 11:34 [5] 3.0 km (3:51 / km) shoes: Asics 2030
Running (800 at 3K pace) 3:03 [4] 0.5 mi (6:06 / mi) shoes: Asics 2030
Circuit Training (Weights) 55:00 [3]
Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi) shoes: Asics 2030
Running race (Black Hill race) 38:56 [5] 6.4 km (6:05 / km) shoes: Adidas Swoop
Orienteering race (Cliffhanger 4 races) 57:04 [4] 6.3 mi (9:03 / mi) shoes: Adidas Swoop
Biking hills (Hownam ) 1:52:00 [4] 23.75 mi (4:43 / mi)
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