In the 30 days ending Sep 30, 2011:
Running 1:12:56 [3] 17.53 km (4:10 / km) +30m 4:08 / km
Running 47:21 [3] 11.02 km (4:18 / km) +100m 4:07 / km
Running 1:01:39 [4] 14.63 km (4:13 / km) +10m 4:12 / km
Hiking 1:06:44 [5] 11.58 km (5:46 / km) shoes: Adidas swoops
Note weight:58kg (rest day)
stretching session 10:00 [1]
Running 39:56 [3] 9.18 km (4:21 / km)
warm up 8:00 [1] 1.14 km (7:01 / km)
Running 1:39:56 [3] 21.79 km (4:35 / km) +100m 4:29 / km
warm down 10:00 [1] 1.31 km (7:38 / km)
warm up 5:00 [1] 0.7 km (7:09 / km)
Hiking race 32:23 [5] 4.99 km (6:29 / km) +200m 5:24 / km spiked:16/18c
warm down 6:09 [1] 0.76 km (8:06 / km)
Running 1:10:06 [4] 16.97 km (4:08 / km) +15m 4:07 / km
warm up 7:22 [1] 0.9 km (8:11 / km)
warm down 6:59 [1] 0.9 km (7:46 / km)
warm up 5:04 [2] 1.89 km (2:41 / km)
Cycling (in gym) 57:44 [4] 33.17 km (1:44 / km)
warm down 9:08 [2] 3.32 km (2:45 / km)
Hiking race 1:04:59 [5] *** 11.01 km (5:54 / km) +375m 5:03 / km spiked:30/33c shoes: Adidas swoops
warm up 11:03 [1] 1.31 km (8:26 / km)
warm down 12:54 [1] 1.4 km (9:13 / km)
controls in 10:33 [1] 1.74 km (6:04 / km)
Running 41:51 [3] 10.83 km (3:52 / km) +5m 3:51 / km
warm up 8:04 [1] 1.03 km (7:50 / km)
warm down 9:56 [1] 1.17 km (8:29 / km)
Hiking (Sprint o) 17:44 [5] *** 3.85 km (4:36 / km) +35m 4:24 / km spiked:27/28c
Note
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