In the 7 days ending Nov 10, 2013:
Running 1:24:13 intensity: (7:16 @1) + (18:18 @2) + (51:25 @3) + (7:14 @4) 14.59 km (5:46 / km) +340m 5:10 / km ahr:141 max:170
Running 57:22 intensity: (1 @0) + (1:08 @1) + (24:52 @2) + (27:14 @3) + (4:07 @4) 10.11 km (5:40 / km) +261m 5:02 / km ahr:137 max:167
Strength and Conditioning 30:00 [1] ahr:74 max:77
Running 53:25 intensity: (1 @0) + (22 @1) + (24:47 @2) + (28:06 @3) + (9 @4) 10.69 km (5:00 / km) +240m 4:30 / km ahr:134 max:157
Running 40:32 intensity: (22:32 @2) + (6:00 @3) + (6:00 @4) + (6:00 @5) 9.0 km (4:30 / km)
Running 8:48 [2] 1.14 km (7:44 / km) +76m 5:48 / km
Running 59:35 [3] 10.4 km (5:44 / km) +252m 5:07 / km
Note (rest day)
Running 1:00:30 intensity: (6:11 @1) + (13:11 @2) + (27:56 @3) + (13:12 @4) 9.65 km (6:16 / km) +170m 5:46 / km ahr:144 max:171
Strength and Conditioning 29:10 intensity: (22:11 @1) + (3:20 @2) + (1:08 @3) + (2:31 @4) ahr:93 max:158
Running 1:18:32 intensity: (48 @1) + (31:51 @2) + (38:49 @3) + (7:04 @4) 14.51 km (5:25 / km) +378m 4:47 / km ahr:138 max:164
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