In the 7 days ending May 1, 2016:
◪ race (RAID) 3:29:28 intensity: (1:03:34 @1) + (2:13:30 @2) + (12:24 @3) 20.31 km (10:19 / km) +789m 8:38 / km ahr:116 max:167 slept:7.0 shoes: Icebugs Spirit 2015
road run (commute work) 9:30 [3] 1.8 km (5:17 / km) +5m 5:12 / km slept:7.0 weight:163lbs shoes: Adidas Slingshot Trail
road run (commute) 13:00 intensity: (7:30 @2) + (5:30 @4) 2.7 km (4:49 / km) +20m 4:39 / km shoes: Adidas Slingshot Trail
road run (commute work) 19:10 intensity: (7:00 @2) + (12:10 @3) 3.8 mi (5:03 / mi) +5m 5:01 / mi slept:7.0 shoes: Adidas Adizero Adios 2
road run (commute home) 12:00 [2] 2.2 km (5:27 / km) +15m 5:16 / km shoes: Adidas Adizero Adios 2
road run (commute) 11:30 [3] 2.2 km (5:14 / km) +10m 5:07 / km shoes: Adidas Slingshot Trail
road run (commute) 26:00 [2] 4.7 km (5:32 / km) +10m 5:28 / km slept:6.5 shoes: Adidas Slingshot Trail
road run (commute work) 17:30 intensity: (6:30 @2) + (1:00 @3) + (10:00 @4) 3.8 km (4:36 / km) +5m 4:35 / km slept:10.5 shoes: Adidas Boston
road run (commute lunch) 9:30 [2] 1.8 km (5:17 / km) +5m 5:12 / km shoes: Adidas Boston
road run (commute home) 8:30 intensity: (2:30 @2) + (6:00 @4) 1.9 km (4:28 / km) +15m 4:18 / km shoes: Adidas Boston
road run (commute work) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km slept:8.0 shoes: Adidas Slingshot Trail
road run (commute lunch) 9:30 [2] 1.8 km (5:17 / km) +5m 5:12 / km shoes: Adidas Slingshot Trail
road run (commute home) 8:00 [3] 1.5 km (5:20 / km) +15m 5:05 / km shoes: Adidas Slingshot Trail
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