In the 7 days ending Jan 23, 2011:
Paddling (Ashes to ashes) 1:55:32 intensity: (1:00:00 @0) + (55:32 @1) 14.39 km (8:02 / km) +5m 8:01 / km shoes: Ski, Fenn Elite
Running 1:41:46 intensity: (6:37 @0) + (21:58 @1) + (27:17 @2) + (25:54 @3) + (20:00 @4) 21.21 km (4:48 / km) +131m 4:39 / km ahr:154 max:194 shoes: ASICS Trabuco (grey)
Core Stability/Stretching 10:00 [0]
Swimming 6:20 [3]
Running intervals 42:40 intensity: (1:04 @0) + (1:36 @1) + (12:49 @2) + (9:32 @3) + (16:28 @4) + (1:11 @5) 9.08 km (4:42 / km) +4m 4:41 / km ahr:138 max:161 shoes: TEVA X1 Racers
Road Bike 1:54:31 intensity: (21:18 @0) + (34:46 @1) + (36:15 @2) + (19:39 @3) + (2:00 @4) + (33 @5) 59.97 km (31.4 kph) +272m ahr:121 max:148 shoes: Roadie, Scott R3
Note (rest day)
Note
Road Bike (Floreat Renegade) 1:40:45 [3] 52.26 km (31.1 kph) ahr:136 max:164 shoes: Roadie, Scott R3
Running intervals 42:18 intensity: (4:43 @0) + (6:15 @1) + (13:20 @2) + (2:58 @3) + (11:08 @4) + (3:54 @5) 7.74 km (5:28 / km) +6m 5:27 / km ahr:123 max:163 shoes: ASICS Trabuco (grey)
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