In the 7 days ending Dec 16, 2012:
trail run (easy) 1:10:34 intensity: (5:36 @1) + (37:23 @2) + (27:35 @3) 13.0 km (5:26 / km) +250m 4:57 / km slept:9.0 weight:160lbs shoes: Adidas Adizero Adios 2
trail run tempo (easy-MP) 43:40 intensity: (1:54 @2) + (35:49 @3) + (5:57 @4) 9.6 km (4:33 / km) +100m 4:19 / km ahr:153 max:163 shoes: Adidas Adizero Adios 2
trail run (hills) 54:50 intensity: (28 @1) + (7:08 @2) + (44:43 @3) + (2:31 @4) 11.0 km (4:59 / km) +240m 4:30 / km ahr:148 max:160 slept:8.0 weight:160lbs shoes: Adidas Supernova Light 6
stretching warm up/down (legs and back) 12:00 [0]
strength workout (core, upper body, legs) 25:00 [1] slept:8.0 weight:159lbs
trail run (easy) 47:51 intensity: (20 @1) + (10:23 @2) + (36:26 @3) + (42 @4) 10.0 km (4:47 / km) +130m 4:30 / km ahr:146 max:158 slept:8.0 weight:159lbs shoes: Adidas Adizero Adios 2
trail run (15 x 20c/40c) 38:16 intensity: (30 @1) + (5:18 @2) + (25:33 @3) + (6:55 @4) 7.8 km (4:54 / km) +110m 4:35 / km ahr:149 max:163 shoes: Adidas Supernova Light 6
stretching warm up/down (legs and back) 6:00 [0]
trail run (easy-MP) 48:00 intensity: (4:17 @2) + (37:27 @3) + (6:16 @4) 10.0 km (4:48 / km) +130m 4:30 / km ahr:150 max:162 slept:8.0 weight:162lbs shoes: Adidas Adizero Adios 2
stretching warm up/down (legs and back) 5:00 [0]
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