In the 30 days ending Nov 30, 2013:
Running warm up/down 46:47 [3] 9.5 km (4:55 / km)
Cycling warm up/down 45:00 [3] 16.0 km (2:49 / km)
Running warm up/down 35:00 [3] 6.8 km (5:09 / km)
Running intervals 17:05 [3] 4.2 km (4:04 / km)
Physical Training 10:00 [3]
Running warm up/down 15:00 [3] 2.4 km (6:15 / km)
Running warm up/down 31:13 [3] 6.0 km (5:12 / km)
Running warm up/down 22:00 [3] 4.0 km (5:30 / km)
Running intervals 13:20 [5] 4.0 km (3:20 / km)
Orienteering race 1:20:55 [4] 9.5 km (8:31 / km) +410m 7:00 / km
Running warm up/down 37:48 [3] 8.0 km (4:44 / km)
Running warm up/down 30:00 [3] 5.2 km (5:46 / km)
Running intervals 21:00 [5] 4.8 km (4:22 / km)
Running warm up/down 20:00 [3] 4.2 km (4:46 / km)
Orienteering race 28:59 [4] ** 2.9 km (10:00 / km) spiked:21/21c
Running long 7:51:07 [3] 44.43 km (10:36 / km) +1500m 9:04 / km
Running warm up/down 18:00 [3] 2.8 km (6:26 / km)
Running tempo 19:11 [5] 5.0 km (3:50 / km)
Running warm up/down 18:00 [3] 3.2 km (5:37 / km)
Running intervals 13:40 [5] 4.0 km (3:25 / km)
Running race 39:36 [5] 10.0 km (3:58 / km)
Orienteering race 1:06:06 [4] *** 5.1 km (12:58 / km) +300m 10:01 / km spiked:21/21c
Cycling warm up/down 2:16:52 [3] 49.84 km (2:45 / km)
Orienteering 12:02 [3] *** 2.0 km (6:01 / km) spiked:16/16c
Orienteering 13:06 [4] *** 2.2 km (5:57 / km) spiked:17/17c
Running long 53:51 [3] 11.26 km (4:47 / km)
Running intervals 17:50 [5] 4.0 km (4:28 / km)
Running intervals 9:29 [5] 3.2 km (2:58 / km)
Running warm up/down 24:00 [3] 3.6 km (6:40 / km)
Running intervals 20:00 [5] 6.0 km (3:20 / km)
Orienteering race 1:11:31 [4] *** 6.6 km (10:50 / km) +250m 9:07 / km spiked:22/22c
Running warm up/down 31:56 [3] 6.6 km (4:50 / km)
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