In the 7 days ending Jul 4, 2010:
Run - XC long 25:56 intensity: (3 @0) + (9 @1) + (1:17 @2) + (19:46 @3) + (4:41 @4) 3.76 km (6:54 / km) +13m 6:47 / km ahr:141 max:153 shoes: Salomon XA3D Pro Ultra Green
Run - XC warm up/down 17:09 intensity: (5 @0) + (1:06 @1) + (4:50 @2) + (5:01 @3) + (6:07 @4) 2.31 km (7:26 / km) +3m 7:23 / km ahr:136 max:162 shoes: Salomon XA3D Pro Ultra Green
Run - XC (Fartlek) 30:25 intensity: (5 @0) + (3:40 @2) + (6:06 @3) + (13:26 @4) + (7:08 @5) 4.45 km (6:50 / km) +3m 6:49 / km ahr:152 max:174 shoes: Salomon XA3D Pro Ultra Green
Kick Scooter (Commute) 12:00 [2]
Bicycle - Road (Commute) 39:30 [3] 8.8 mi (4:29 / mi)
Bicycle - Road (Commute) 1:21:00 [3] 17.0 mi (4:46 / mi)
Bicycle - Road (Commute) 35:00 [3] 8.8 mi (3:59 / mi)
Note
Bicycle - Road (Commute) 42:00 [3] 8.8 mi (4:46 / mi)
Run - XC warm up/down 16:02 intensity: (4 @0) + (2:18 @1) + (8:16 @2) + (3:51 @3) + (1:33 @4) 2.04 km (7:52 / km) +1m 7:51 / km ahr:125 max:157 shoes: Salomon XA3D Pro Ultra Green
Run - XC (Fartlek) 24:44 intensity: (2 @1) + (7:21 @2) + (4:36 @3) + (9:09 @4) + (3:36 @5) 3.04 km (8:09 / km) +25m 7:50 / km ahr:138 max:172 shoes: Salomon XA3D Pro Ultra Green
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