In the 7 days ending Aug 20, 2017:
Running 31:42 intensity: (49 @0) + (34 @1) + (3:59 @2) + (5:26 @3) + (20:50 @4) + (4 @5) 6.05 km (5:14 / km) +47m 5:03 / km ahr:152 max:175 shoes: Mizuno Wave Ekiden 10
Running 42:27 intensity: (11 @0) + (7 @1) + (2:28 @2) + (23:13 @3) + (16:28 @4) 8.18 km (5:11 / km) +50m 5:02 / km ahr:152 max:169 shoes: Mizuno Wave Ekiden 10
Cycling (Road) 2:23:23 intensity: (1:26 @0) + (33:32 @1) + (48:26 @2) + (41:44 @3) + (12:17 @4) + (5:58 @5) 72.02 km (30.1 kph) +224m ahr:131 max:184 shoes: bike: Kuota Kharma '08
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