In the 7 days ending Nov 21, 2009:
cycling 1:00:00 [1]
orienteering 1:18:15 [3] *** 9.0 km (8:42 / km) +320m 7:23 / km spiked:18/18c
runing warm up/down 36:00 [2] 6.0 km (6:00 / km)
runing intervals 6:52 [5] 2.0 km (3:26 / km) +40m 3:07 / km
runing 1:36:00 [2] 16.4 km (5:51 / km) +320m 5:20 / km
Note (rest day)
orienteering 17:10 [4] *** 3.1 km (5:32 / km) +40m 5:12 / km spiked:18/18c
runing warm up/down 20:00 [1] 3.0 km (6:40 / km)
runing long 1:25:00 [2] 13.8 km (6:10 / km) +230m 5:41 / km
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