In the 30 days ending Sep 30, 2012:
Running long 53:18 [3] 10.5 km (5:05 / km)
Running warm up/down 20:00 [3] 3.2 km (6:15 / km)
Running tempo 19:55 [5] 5.2 km (3:50 / km)
Running tempo 50:55 [4] 12.0 km (4:15 / km)
Orienteering race 53:46 [4] *** 3.8 km (14:09 / km) +155m 11:45 / km spiked:13/13c
Running long 55:14 [3] 10.5 km (5:16 / km)
Running warm up/down 20:00 [3] 3.3 km (6:04 / km)
Running 13:56 [4] 4.8 km (2:54 / km)
Running warm up/down 15:00 [3] 2.4 km (6:15 / km)
Running 38:24 [5] 10.0 km (3:50 / km)
Running warm up/down 25:00 [3] 4.8 km (5:12 / km)
Running intervals 31:38 [4] 6.0 km (5:16 / km)
Physical Training 10:00 [3]
Running intervals 28:30 [4] 8.0 km (3:34 / km)
Cycling long 6:00:00 [3] 92.0 km (3:55 / km) +300m 3:51 / km
Orienteering race 17:34 [3] ** 3.2 km (5:29 / km) spiked:18/18c
Running long 51:01 [3] 10.5 km (4:52 / km)
Running intervals 39:02 [5] 10.0 km (3:54 / km)
Running 32:07 [3] 6.0 km (5:21 / km)
Running warm up/down 15:00 [3] 2.0 km (7:30 / km)
Running intervals 36:20 [4] 6.0 km (6:03 / km)
Orienteering race 57:43 [4] *** 5.8 km (9:57 / km) spiked:18/18c
Running warm up/down 54:29 [3] 10.5 km (5:11 / km)
Cycling 2:30:00 [3] 51.0 km (2:56 / km)
Running warm up/down 35:00 [3] 6.5 km (5:23 / km)
Running intervals 33:17 [5] 9.0 km (3:42 / km)
Running warm up/down 26:00 [3] 4.8 km (5:25 / km)
Running intervals 31:23 [4] 6.0 km (5:14 / km)
Orienteering race 17:02 [4] *** 2.0 km (8:31 / km) +70m 7:15 / km spiked:21/22c
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