In the 7 days ending Jan 15, 2012:
Note weight:146lbs (rest day)
Note
Road run warm up/down 10:00 [1] weight:147lbs shoes: Hyper Speed 4
Road run race 24:42 [4] 5.06 km (4:53 / km) +35m 4:43 / km shoes: Hyper Speed 4
Note weight:145lbs (rest day)
Strength (Shovelling) 30:00 [1] weight:144lbs
Trail run 1:04:00 [1] weight:144lbs shoes: Roclite 285
Trail run tempo 1:18:00 intensity: (5:00 @0) + (20:00 @1) + (9:00 @2) + (44:00 @4) 10.42 km (7:29 / km) +92m 7:10 / km weight:145lbs shoes: X-Talon 2
Trail run warm up/down 30:00 [1] weight:146lbs shoes: Attack II
Cycling warm up/down (Stationary) 8:00 [2]
Stretching 15:00 [0]
Circuits 1:00:00 [2] shoes: DS Trainer XII
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