In the 7 days ending Nov 27, 2016:
Road run tempo 49:37 intensity: (9:37 @1) + (40:00 @4) 4.99 mi (9:57 / mi) +82m 9:28 / mi weight:147lbs shoes: NB M 1400
Trail run 40:30 [3] 3.09 mi (13:07 / mi) +34m 12:41 / mi weight:146lbs shoes: Trailroc 245-2
Note (rest day)
Note
Road run warm up/down 17:02 [1] 1.48 mi (11:30 / mi) +23m 10:59 / mi shoes: Nike Run
Road run race 42:10 [4] 4.78 mi (8:49 / mi) +137m 8:06 / mi shoes: Nike Run
Hiking 1:20:31 [1] 2.47 mi (32:36 / mi) +134m 27:54 / mi weight:145lbs shoes: Roclite 243
Road run tempo 59:00 intensity: (10:00 @1) + (20:00 @2) + (29:00 @4) 5.75 mi (10:16 / mi) +44m 10:01 / mi weight:146lbs shoes: NB M 1400
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