In the 7 days ending Oct 16, 2010:
Trail run warm up/down 20:00 [1] shoes: X-Talon 2
Orienteering race*** spiked:10/12c shoes: X-Talon 2
Trail run warm up/down 10:00 [1] 0.8 km (12:30 / km) shoes: X-Talon 2
Orienteering race 1:13:17 [4] 5.5 km (13:19 / km) +122m 12:00 / km shoes: X-Talon 2
Trail run 45:00 [1] weight:147lbs shoes: Attack II
Erg warm up/down 5:00 [1] weight:147lbs shoes: DS Trainer X
Stretching 5:00 [0]
Circuits 1:00:00 [1] shoes: DS Trainer X
Note
Road run warm up/down 11:52 intensity: (1:52 @0) + (8:00 @1) + (2:00 @2) 0.65 mi (18:15 / mi) +1m 18:10 / mi ahr:148 max:169 weight:148lbs shoes: Hyper Speed 4
Road run intervals 47:50 intensity: (15 @1) + (2 @2) + (4 @3) + (47:29 @4) 4.28 mi (11:11 / mi) +3m 11:09 / mi ahr:177 max:187 shoes: Hyper Speed 4
Erg warm up/down 5:00 [1] weight:148lbs shoes: DS Trainer X
Circuits 55:00 [1] shoes: DS Trainer X
Trail run tempo 1:02:41 intensity: (20:00 @1) + (2:00 @2) + (40:41 @4) 9.15 km (6:51 / km) +75m 6:35 / km weight:148lbs shoes: Attack II
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