In the 7 days ending Aug 8, 2015:
Running race (Kells&Connor 1/2 Marathon) 1:25:44 [4] 21.2 km (4:03 / km) +231m 3:50 / km shoes: Brooks Racer ST5
Running warm up/down (Kells & Connor) 7:14 [1] 1.0 km (7:14 / km) shoes: Brooks Racer ST5
Note
Bike (To Botanic) 13:00 [2] 4.65 km (2:48 / km) +15m 2:45 / km
Running warm up/down (From Botanic To Gym) 24:32 [2] 4.5 km (5:27 / km) +10m 5:24 / km shoes: Salomon XR Shift
Gym (Rowing machine) 8:30 [3] 2.0 km (4:15 / km)
Core (Gym Session) 15:00 [2]
Strength & Conditioning (Gym Session) 30:00 [3]
Running warm up/down (From Gym To Botanic) 25:01 [2] 4.5 km (5:34 / km) +20m 5:26 / km shoes: Salomon XR Shift
Bike (From Botanic) 15:19 [2] 4.65 km (3:18 / km) +40m 3:09 / km
Bike warm up/down (To Botanic) 12:25 [2] 4.65 km (2:40 / km) +15m 2:38 / km
Running (Lower Botanic Field) 27:45 [2] 5.15 km (5:23 / km) +40m 5:11 / km shoes: Salomon XR Shift
Running (Botanic laps) 1:02:19 [2] 11.85 km (5:16 / km) +160m 4:56 / km shoes: Salomon XR Shift
Bike (From Botanic) 15:44 [2] 4.65 km (3:23 / km) +40m 3:15 / km
Bike warm up/down (To Gym) 6:44 [2] 2.5 km (2:42 / km) +5m 2:40 / km
Core (Gym Session) 15:00 [1]
Bike warm up/down (From Gym To Botanic) 13:12 [2] 3.45 km (3:50 / km) +15m 3:45 / km
Bike (From Botanic) 15:58 [2] 4.65 km (3:26 / km) +40m 3:18 / km
Bike warm up/down (To Gym) 8:28 [2] 2.5 km (3:23 / km) +5m 3:21 / km
Gym (Spin Class) 29:00 [3] 10.5 km (2:46 / km)
Bike warm up/down (From Gym To Botanic) 10:33 [2] 3.45 km (3:03 / km) +15m 3:00 / km
Running (Botanic laps) 45:35 [2] 8.5 km (5:22 / km) +100m 5:04 / km shoes: Salomon XR Shift
Bike (From Botanic) 15:10 [2] 4.65 km (3:16 / km) +40m 3:08 / km
Running (Waterworks laps (grass)) 1:12:00 [2] 13.75 km (5:14 / km) +70m 5:06 / km shoes: Saucony ProGrid Jazz 17
Running warm up/down (To Gym) 7:54 [2] 1.5 km (5:16 / km) +10m 5:06 / km shoes: Salomon XR Shift
Running warm up/down (From Gym To Botanic) 8:21 [2] 1.5 km (5:34 / km) +15m 5:18 / km shoes: Salomon XR Shift
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