In the 7 days ending Nov 25, 2012:
trail run tempo 43:00 intensity: (15:40 @3) + (27:20 @4) 9.6 km (4:29 / km) +100m 4:15 / km slept:6.0 weight:164lbs shoes: Adidas Adizero Adios 2
road run (commute - work) 50:40 intensity: (4:28 @2) + (46:12 @3) 10.4 km (4:52 / km) +65m 4:43 / km ahr:146 max:155 slept:8.0 weight:163lbs
road run (commute - work) 51:40 intensity: (9:40 @2) + (42:00 @3) 10.3 km (5:01 / km) +65m 4:52 / km ahr:143 max:154 slept:8.0 weight:163lbs shoes: Adidas Supernova Light 6
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