In the 30 days ending Apr 30, 2013:
Orientering race 45:00 [5] 5.1 km (8:49 / km)
Orientering 52:08 intensity: (4:41 @0) + (4:22 @1) + (35:42 @2) + (7:23 @3) 6.42 km (8:07 / km) +25m 7:58 / km ahr:129 max:144
Orientering 1:35:44 [1] 4.74 km (20:12 / km) +6m 20:04 / km
O training; veldwerk 1:53:35 [1] 5.99 km (3.2 kph) +17m
O training; veldwerk 2:14:33 [1] 5.12 km (2.3 kph) +23m
Hardlopen 55:00 [1] 8.0 km (6:53 / km) shoes: Ascics Gel Nimbus 14
Note (rest day)
wandelen 3:00:00 [1] 14.0 km (4.7 kph)
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