In the 7 days ending Feb 2, 2014:
Trail run long 2:12:52 intensity: (1:00:00 @1) + (1:12:52 @2) 8.47 mi (15:41 / mi) +283m 14:13 / mi weight:148lbs shoes: X-Talon 2
Road run race 25:02 intensity: (5 @0) + (9 @1) + (13 @2) + (1:53 @3) + (13:33 @4) + (9:09 @5) 3.12 mi (8:01 / mi) +36m 7:45 / mi ahr:168 max:189 shoes: Road-X 233
Road run warm up/down 16:29 intensity: (2:15 @0) + (53 @1) + (8 @2) + (10 @3) + (2:20 @4) + (10:43 @5) 1.47 mi (11:13 / mi) +47m 10:12 / mi ahr:162 max:183 shoes: Road-X 233
Road run warm up/down 5:12 [1] 0.48 mi (10:50 / mi) +10m 10:10 / mi ahr:136 max:145 shoes: Road-X 233
Erg warm up/down 6:00 [1] weight:148lbs shoes: F-Lite 230
Circuits 1:00:00 [1] shoes: F-Lite 230
Road run hills 1:17:39 intensity: (46 @0) + (31:56 @1) + (13:33 @2) + (6:59 @3) + (15:25 @4) + (9:00 @5) 10.12 km (7:41 / km) +182m 7:03 / km ahr:144 max:177 weight:148lbs shoes: Road-X 233
Trail run long 1:40:09 [2] 5.74 mi (17:27 / mi) +331m 14:48 / mi weight:148lbs shoes: Trailroc 245-2
Cycling warm up/down (Espresso) 20:00 [1] 4.0 mi (5:00 / mi) shoes: DS Trainer 15
Stretching 5:00 [1]
Circuits 1:00:00 [1] shoes: DS Trainer 15
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