In the 1 days ending Dec 8, 2017:
Running 43:13 intensity: (1 @0) + (12 @1) + (1:32 @2) + (5:37 @3) + (31:42 @4) + (4:09 @5) 8.66 km (4:59 / km) +5m 4:59 / km ahr:154 max:169 shoes: Haglofs Gram XC 2016
Running intervals (hill intervals) 32:45 intensity: (4 @0) + (11 @1) + (2:13 @2) + (9:58 @3) + (14:15 @4) + (6:04 @5) 6.3 km (5:12 / km) +103m 4:49 / km ahr:150 max:177 shoes: Adidas Supernova Glide
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