In the 7 days ending Nov 21, 2010:
Strength (Shovelling) 5:00 [1]
Note (rest day)
Road run 19:34 [1] 3.0 km (6:31 / km) shoes: F-Lite 230
Road run 1 [1] shoes: F-Lite 230
Road run long 48:20 [2] 7.13 km (6:47 / km) +92m 6:22 / km shoes: F-Lite 230
Note
Road run 1 [3] shoes: F-Lite 230
Road run 26:11 [1] 2.95 km (8:53 / km) +76m 7:52 / km shoes: F-Lite 230
Road run 37:00 [2] 5.62 km (6:35 / km) +88m 6:06 / km shoes: F-Lite 230
Note weight:145lbs
Road run intervals 51:02 intensity: (4:37 @0) + (17:44 @1) + (3:02 @2) + (2:35 @3) + (19:15 @4) + (3:49 @5) 7.13 km (7:10 / km) +59m 6:53 / km ahr:144 max:177 weight:147lbs shoes: Hyper Speed 4
Trail run 34:17 [1] 4.84 km (7:05 / km) +37m 6:49 / km shoes: Roclite 285
Circuits 1:00:00 [1] weight:147lbs shoes: Roclite 285
Trail run 20:18 [1] 3.23 km (6:17 / km) +29m 6:01 / km shoes: Roclite 285
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