In the 7 days ending Mar 6, 2011:
Note weight:149lbs (rest day)
Trail run long 1:30:15 [1] 10.33 km (8:44 / km) +175m 8:03 / km weight:148lbs shoes: VJ Pro 1
Circuits 1:00:00 [1] weight:148lbs shoes: DS Trainer X
Note
Road run warm up/down 16:50 intensity: (5:50 @0) + (11:00 @1) 2.06 km (8:11 / km) +24m 7:44 / km ahr:149 max:181 weight:148lbs shoes: Hyper Speed 4
Road run hills 41:30 intensity: (2:56 @1) + (3:38 @2) + (7:31 @3) + (18:50 @4) + (8:35 @5) 6.29 km (6:36 / km) +153m 5:53 / km ahr:156 max:181 shoes: Hyper Speed 4
Erg 3:00 [1] weight:148lbs
Stretching 5:00 [0]
Circuits 1:00:00 [1] shoes: DS Trainer X
Trail run long 1:26:55 [1] 9.28 km (9:22 / km) +141m 8:42 / km weight:148lbs shoes: X-Talon 212
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