In the 7 days ending Jan 11, 2015:
Trail run long 1:20:00 intensity: (40:00 @1) + (40:00 @2) 5.77 mi (13:52 / mi) +81m 13:17 / mi weight:147lbs shoes: X-Talon 3
Road run warm up/down 20:00 [1] weight:147lbs shoes: Trailroc 245-2
Road run race 28:12 [4] 3.13 mi (9:01 / mi) +36m 8:42 / mi shoes: Trailroc 245-2
Trail run 43:00 [2] 3.09 mi (13:55 / mi) +34m 13:28 / mi shoes: X-Talon 2
Strength 10:00 [1]
Road run (Treadmill?) 17:00 [1] 2.0 mi (8:30 / mi) shoes: Hyper Speed 4
Cycling (Espresso ) 8:00 [2] shoes: Hyper Speed 4
Note
Trail run 25:44 [1] 1.32 mi (19:30 / mi) +9m 19:06 / mi weight:148lbs shoes: Trailroc 245-2
Trail run 41:00 [1] 3.09 mi (13:16 / mi) +34m 12:50 / mi weight:146lbs shoes: Roclite 243
Road run tempo 59:25 intensity: (2:48 @0) + (11:46 @1) + (2:27 @2) + (7:33 @3) + (32:15 @4) + (2:36 @5) 5.24 mi (11:20 / mi) +25m 11:10 / mi ahr:155 max:176 weight:148lbs shoes: Hoka Conquest
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