In the 1 days ending Oct 1, 2017:
Running 20:45 intensity: (5 @2) + (7 @3) + (2:30 @4) + (18:03 @5) 5.24 km (3:58 / km) +155m 3:27 / km ahr:170 max:179 shoes: Salomon S-Lab XA Amphib
Running warm up/down 30:00 intensity: (10:00 @1) + (20:00 @2) 4.0 km (7:30 / km) shoes: Salomon S-Lab XA Amphib
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