In the 7 days ending Mar 31, 2013:
Running long 1:44:46 intensity: (2:45 @1) + (40:13 @2) + (58:58 @3) + (2:50 @4) 18.41 km (5:42 / km) +163m 5:27 / km ahr:136 max:153 shoes: Brooks Ravenna 3 RED
Walking warm up/down 4:39 intensity: (1 @0) + (3:58 @1) + (31 @2) + (9 @3) 0.32 km (14:26 / km) +4m 13:36 / km ahr:104 max:143 shoes: Brooks Ravenna 3 RED
Walking 1:15:00 [1] 3.82 mi (19:38 / mi)
Walking 30:00 [1] 1.88 mi (15:57 / mi)
Walking 15:00 [2] 0.89 mi (16:51 / mi)
Gym (Plyometrics) 58:36 [5]
Running tempo 44:56 [3] 8.01 km (5:37 / km) +85m 5:20 / km shoes: Brooks Ravenna 3 RED
Walking warm up/down 7:33 [1] 0.62 km (12:13 / km) +1m 12:07 / km shoes: Brooks Ravenna 3 RED
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