In the 28 days ending Feb 28, 2013:
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
Running 21:12 [3] 4.8 km (4:25 / km)
Running intervals 13:20 [5] 4.0 km (3:20 / km)
Running race 1:26:17 [5] 21.09 km (4:05 / km)
Running warm up/down 30:00 [3] 4.0 km (7:30 / km)
Running tempo 19:45 [4] 8.0 km (2:28 / km)
Orienteering race 3:45:00 [5] **** 15.0 km (15:00 / km) +610m 12:28 / km spiked:97/97c
Running long 46:14 [3] 11.0 km (4:12 / km)
Running warm up/down 18:00 [3] 3.2 km (5:37 / km)
Running intervals 29:10 [5] 8.0 km (3:39 / km)
Running race 29:29 [5] 7.2 km (4:06 / km)
Cycling long 4:15:00 [4] 110.0 km (2:19 / km)
Cycling long 4:00:00 [4] 84.0 km (2:51 / km)
Running long 1:00:41 [3] 13.0 km (4:40 / km)
Running warm up/down 22:00 [3] 3.6 km (6:07 / km)
Running race 19:02 [5] 5.0 km (3:48 / km)
Running intervals 11:43 [5] 3.2 km (3:40 / km)
Running hills 25:47 [4] 5.07 km (5:05 / km) +177m 4:20 / km
Cycling long 2:30:00 [4] 48.0 km (3:08 / km)
Running long 1:02:21 [3] 13.0 km (4:48 / km)
Running warm up/down 40:00 [3] 7.0 km (5:43 / km)
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