In the 30 days ending Nov 30, 2011:
Strength 30:00 [1] weight:147lbs
Trail run long 1:38:00 [1] weight:146lbs shoes: X-Talon 212
Note
Cycling warm up/down 10:00 [1] weight:147lbs
Circuits 50:00 [1] shoes: DS Trainer X
Road run long 1:15:00 [1] shoes: X-Talon 2
Trail run 45:00 [1] 3.0 mi (15:00 / mi) weight:148lbs shoes: Roclite 285
Circuits 55:00 [1] weight:149lbs shoes: DS Trainer X
Road run warm up/down 10:00 [1] weight:145lbs shoes: Hyper Speed 4
Road run race 38:05 [4] 4.81 mi (7:55 / mi) +87m 7:30 / mi shoes: Hyper Speed 4
Note weight:145lbs (rest day)
Road run 35:00 [1] 3.0 mi (11:40 / mi) weight:146lbs shoes: Hyper Speed 4
PT 10:00 [0]
Trail run (Trail clearing) 1:57:00 [1] 5.0 km (23:24 / km) weight:145lbs shoes: Roclite 285
Trail run long 1:30:00 [1] 6.0 mi (15:00 / mi) weight:145lbs shoes: X-Talon 212
Cycling warm up/down 10:00 [1] weight:145lbs
Circuits 55:00 [1] shoes: DS Trainer X
Road run 33:00 [1] 3.0 mi (11:00 / mi) weight:146lbs shoes: Road-X 233
Note weight:146lbs (rest day)
Road run intervals 55:48 intensity: (5:13 @0) + (6:29 @1) + (3:01 @2) + (1:42 @3) + (33:11 @4) + (6:12 @5) 8.36 km (6:40 / km) +13m 6:37 / km ahr:150 max:199 weight:144lbs shoes: Hyper Speed 4
Road run long 1:24:00 [2] 8.5 mi (9:53 / mi) weight:145lbs shoes: Hyper Speed 4
Trail run long (Plus trail clearing) 2:11:00 [1] weight:145lbs shoes: Roclite 285
Cycling warm up/down (Stationary ) 10:00 [1] weight:146lbs
Road run intervals 42:36 intensity: (5:41 @0) + (8:33 @1) + (4:34 @2) + (2:39 @3) + (19:22 @4) + (1:47 @5) 6.33 km (6:44 / km) +12m 6:40 / km ahr:141 max:171 weight:145lbs shoes: Hyper Speed 4
Trail run 1 [1] weight:146lbs shoes: X-Talon 2
Trail run 54:42 [1] 6.63 km (8:15 / km) +164m 7:21 / km shoes: X-Talon 2
Road run long 1:08:41 intensity: (16:59 @1) + (8:00 @2) + (12:45 @3) + (22:17 @4) + (8:40 @5) 11.68 km (5:53 / km) +90m 5:40 / km ahr:144 max:178 weight:146lbs shoes: Hyper Speed 4
Cycling warm up/down (Stationary) 5:00 [1] weight:145lbs
Strength 5:00 [1]
Circuits 55:00 [2] shoes: DS Trainer X
Strength 1:30:00 [1]
Orienteering race (Sprint?) 33:23 [3] 2.8 km (11:55 / km) weight:145lbs shoes: X-Talon 2
Orienteering race 40:30 [3] 3.05 km (13:18 / km) +109m 11:17 / km shoes: X-Talon 2
Trail run 1:00:00 [1] weight:145lbs shoes: X-Talon 212
Strength 2:00:00 [1]
Cycling warm up/down (Stationary) 12:00 [2] weight:145lbs
Circuits 1:00:00 [2] shoes: DS Trainer X
Strength 2:00:00 [1] weight:144lbs
Note weight:145lbs
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