In the 7 days ending Jul 11, 2010:
Run - XC warm up/down 23:00 intensity: (30 @0) + (7:59 @1) + (8:01 @2) + (6:06 @3) + (24 @4) 1.98 km (11:36 / km) ahr:116 max:153 shoes: Salomon XA3D Pro Ultra Green
Run - XC race 1:14:11 intensity: (8 @1) + (6 @2) + (1:17 @3) + (36:51 @4) + (35:49 @5) 11.08 km (6:42 / km) +92m 6:26 / km ahr:164 max:181 shoes: Salomon XA3D Pro Ultra Green
Bicycle - Road 43:54 intensity: (5:55 @1) + (11:35 @2) + (22:44 @3) + (3:40 @4) 9.51 mi (4:37 / mi) +31m 4:34 / mi ahr:129 max:159
Bicycle - Road (Commute) 37:00 [3] 8.8 mi (4:12 / mi)
Bicycle - Road (Commute) 38:00 [3] 8.8 mi (4:19 / mi)
Bicycle - Road (Commute) 36:30 [3] 8.8 mi (4:09 / mi)
Kick Scooter (Commute) 12:00 [2]
Bicycle - Road (Commute) 32:30 [3] 8.28 mi (3:56 / mi)
Bicycle - Road (Commute) 36:00 [3] 8.8 mi (4:05 / mi)
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