In the 7 days ending Aug 31, 2008:
running tempo (dirt/road) 1:03:40 intensity: (10:47 @2) + (52:53 @3) 8.42 mi (7:34 / mi) shoes: Mizuno WR VI 07
stretching warm up/down 5:00 [0]
running 23:22 [2] ***** 2.58 mi (9:03 / mi) 5c
strength 5:00 [5]
Note
strength 8:00 [5]
running 44:08 intensity: (42:08 @2) + (2:00 @5) 4.9 mi (9:00 / mi) shoes: Blue WR X 2008
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