In the 7 days ending Oct 24, 2009:
Trail run warm up/down 30:00 [1] shoes: X-Talon 212
Orienteering race 1:05:00 [3] *** 3.5 km (18:34 / km) +99m 16:16 / km spiked:8/10c shoes: X-Talon 212
Orienteering (Map hike) 1:00:00 [1] *** spiked:2/2c shoes: Salomon XA Pro
Orienteering (Map hike) 1:00:00 [0] weight:145lbs shoes: Salomon XA 2
Note weight:145lbs (rest day)
Pilates 1:00:00 [0] slept:3.0 weight:146lbs
Trail run 30:00 [1] 4.5 km (6:40 / km) +55m 6:17 / km shoes: DS Trainer XII
Trail run 1:09:00 intensity: (50:00 @1) + (19:00 @4) 5.6 km (12:19 / km) weight:146lbs shoes: X-Talon 212
Pilates 55:00 [0] weight:145lbs
Trail run tempo 37:33 [4] 6.1 km (6:09 / km) +60m 5:52 / km ahr:152 max:167 shoes: Salomon XA Comp 3W
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