In the 30 days ending Nov 30, 2009:
Backgym 20:00 [0]
Running (short) 28:20 [2] 4.4 km (6:26 / km) shoes: Asics Gel-Trabuco 11 WR
stretching 5:00 [0]
Running (short) 27:45 [2] 4.4 km (6:18 / km) shoes: Asics Gel-Trabuco 11 WR
Running (short) 29:00 [2] 4.4 km (6:35 / km) shoes: Asics Gel-Trabuco 11 WR
Cycling (Mountain bike) 2:03:00 intensity: (1:43:00 @2) + (20:00 @4) 35.7 km (3:27 / km) +420m 3:15 / km ahr:117 max:151 rhr:58 weight:83.5kg
Cycling 1:37:00 intensity: (1:00:00 @3) + (37:00 @4) 29.55 km (3:17 / km) +310m 3:07 / km ahr:127 max:155
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