In the 7 days ending Nov 1, 2009:
Orienteering race 2:22:56 [4] **** 13.61 km (10:30 / km) ahr:64 spiked:8/28c shoes: integrators
Orienteering warm up/down 15:00 [2] 1.0 km (15:00 / km) shoes: integrators
Terrain intervals 1:14:25 [5] 12.02 km (6:11 / km) ahr:145 max:190 shoes: Asics Gel Nimbus
Exercises 55:13 [3]
ROAD tempo 1:15:31 [4] 15.55 km (4:51 / km) ahr:182 max:160 shoes: Asics Gel Nimbus
Stretching warm up/down 15:00 [1]
ROAD long (Easy) 1:05:40 [3] 13.67 km (4:48 / km) ahr:159 max:177 shoes: Asics Gel Nimbus
Exercises (Weights) 30:00 [3]
ROAD tempo 1:16:29 [4] 16.07 km (4:46 / km) ahr:166 max:185 shoes: Asics Gel Nimbus
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