In the 7 days ending Dec 14, 2013:
Note (rest day)
MTB (Road) (To Botanic) 15:03 [2] 4.65 km (3:14 / km) +15m 3:11 / km
Running hills (Botanic ~ Stranmillis) 18:31 [3] 4.15 km (4:28 / km) +54m 4:11 / km shoes: adidas Response 22
MTB (Road) warm up/down (From Botanic To Gym) 12:20 [2] 3.1 km (3:59 / km)
Gym (Spin Bike/Class) 1:00:00 [3] 30.0 km (2:00 / km)
Strength & Conditioning (Gym Session) 30:00 [2]
Core (Gym Session) 15:00 [1]
MTB (Road) warm up/down (To Botanic) 13:08 [2] 4.65 km (2:49 / km) +15m 2:47 / km
Running hills (Botanic ~ Stranmillis ) 19:02 [3] 4.15 km (4:35 / km) +40m 4:23 / km shoes: adidas Response 22
Running hills (Botanic ~ Stranmillis) 18:32 [3] 4.15 km (4:28 / km) +40m 4:16 / km shoes: adidas Response 22
MTB (Road) warm up/down (From Botanic To Gym) 8:23 [2] 3.1 km (2:42 / km)
Gym (Spin Bike) 32:00 [3] 13.0 km (2:28 / km)
Yoga (Gym Session) 1:00:00 [1]
MTB (Road) (From Gym) 7:22 [2] 2.3 km (3:12 / km) +40m 2:57 / km
Gym warm up/down (Spin Bike) 7:00 [2] 5.0 km (1:24 / km)
Strength & Conditioning (Gym Session) 45:00 [2]
Gym warm up/down (Spin Bike) 9:30 [2] 5.0 km (1:54 / km)
MTB (Road) warm up/down (To Botanic) 13:35 [2] 4.65 km (2:55 / km) +15m 2:52 / km
Running (Botanic) 37:52 [2] 7.1 km (5:20 / km) +55m 5:08 / km shoes: Brooks Adrenaline 13
MTB (Road) (From Botanic) 14:54 [2] 4.65 km (3:12 / km) +40m 3:04 / km
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