In the 7 days ending Nov 14, 2016:
Weights/core (Work gym) 30:00 [1]
Running (Trail) 1:04:15 intensity: (5 @0) + (37 @1) + (28:45 @2) + (22:27 @3) + (12:14 @4) + (7 @5) 11.35 km (5:40 / km) +451m 4:43 / km ahr:147 max:168 shoes: Salomon S-lab Speed
Cycling (Kickr - Trainerroad) 1:15:00 intensity: (5:04 @1) + (1:06:35 @2) + (3:21 @3) 39.7 km (31.8 kph) ahr:139 max:149
Cycling (Kickr - Trainerroad) 1:56:40 intensity: (2 @0) + (1:03 @1) + (41:49 @2) + (38:15 @3) + (35:31 @4) 62.92 km (32.4 kph) ahr:149 max:166
Swimming (Aldershot pool) 55:16 intensity: (45:16 @1) + (10:00 @2) 2.4 km (23:02 / km)
Running (Trail/road) 46:20 intensity: (2:00 @1) + (12:00 @2) + (3:30 @3) + (28:50 @4) 9.76 km (4:45 / km) +42m 4:39 / km ahr:158 max:173 shoes: Newton Fate
Cycling (Kickr - Trainerroad) 59:50 intensity: (2 @0) + (12:48 @1) + (22:42 @2) + (10:27 @3) + (13:37 @4) + (14 @5) 36.51 km (36.6 kph) ahr:138 max:168
Running (Treadmill) 44:03 [2] 8.7 km (5:04 / km) ahr:152 (sick) shoes: Newton Fate
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