In the 7 days ending Jan 8, 2017:
Running 1:12:40 [2] 15.01 km (4:50 / km) +5m 4:50 / km shoes: Asics Gel Kayano 20 (Pink)
Running (w/u) 26:37 [2] 4.29 km (6:12 / km) +16m 6:06 / km
Running race (xc) 34:04 intensity: (14:04 @4) + (20:00 @5) 8.14 km (4:11 / km) +43m 4:05 / km
Running (w/d) 24:35 [2] 2.98 km (8:15 / km) +28m 7:53 / km
Running 38:01 [2] 8.02 km (4:44 / km) +6m 4:43 / km
Note (rest day)
Running 40:05 [2] 8.0 km (5:01 / km) +5m 5:00 / km shoes: Asics Gel Kayano 21 (Green)
Running 55:56 intensity: (5:15 @1) + (9:01 @2) + (20:18 @3) + (11:49 @4) + (9:33 @5) 11.12 km (5:02 / km) +70m 4:53 / km ahr:166 max:208 shoes: Asics Gel Kayano 21 (Green)
Running (drills) 10:00 [1] 1.0 km (10:00 / km)
Running 1:05:03 [2] 13.02 km (5:00 / km) +19m 4:58 / km
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