In the 7 days ending Jan 3, 2010:
Running long (snowy) 1:10:37 intensity: (10:20 @1) + (58:22 @2) + (1:55 @3) 13.94 km (5:04 / km) +177m 4:46 / km ahr:145 max:156 shoes: Mizuno Wave Precision 9
Strength Training 25:00 [1] slept:10.0
Running long 1:31:26 intensity: (39:38 @1) + (49:19 @2) + (2:29 @3) 16.83 km (5:26 / km) +250m 5:03 / km ahr:140 max:161 slept:5.5 weight:67.4kg shoes: Mizuno Wave Precision 9
Note
Running warm up/down 10:00 [1] 2.0 km (5:00 / km) slept:7.5 shoes: Mizuno Wave Precision 9
Strength Training 30:00 [2] shoes: Mizuno Wave Precision 9
Running (with short tempos) 41:49 [3] 8.61 km (4:51 / km) +45m 4:44 / km ahr:140 max:172 shoes: Mizuno Wave Precision 9
Running warm up/down 10:00 [1] 2.0 km (5:00 / km) slept:9.0 weight:68.2kg shoes: Mizuno Wave Precision 9
Strength Training 1:00:00 [3] shoes: Mizuno Wave Precision 9
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