In the 7 days ending Dec 17, 2017:
Orienteering 43:08 intensity: (2:26 @0) + (40:42 @1) 1.58 mi (27:18 / mi) +13m 26:37 / mi ahr:99 max:101 weight:148lbs shoes: X-Talon 4
Road run warm up/down 15:01 intensity: (5:00 @0) + (1:01 @1) + (9:00 @2) 0.82 mi (18:18 / mi) +9m 17:43 / mi ahr:127 max:141 weight:149lbs shoes: Roclite 243
Road run race 30:06 intensity: (24 @0) + (17 @1) + (27:20 @2) + (1:27 @3) + (38 @4) 3.14 mi (9:35 / mi) +30m 9:19 / mi ahr:134 max:158 shoes: Roclite 243
Note weight:148lbs (rest day)
Road run 29:01 intensity: (2:26 @1) + (26:35 @2) 2.62 mi (11:05 / mi) ahr:127 max:135 weight:149lbs shoes: NB M 1400
Road run hills 42:19 intensity: (3:27 @1) + (7:22 @2) + (11:30 @3) + (20:00 @4) 3.55 mi (11:55 / mi) +62m 11:18 / mi ahr:131 max:155 weight:148lbs shoes: Nike Run
Strength 50:00 [2] weight:148lbs
Road run 50:31 intensity: (3:08 @1) + (11:18 @2) + (31:12 @3) + (4:42 @4) + (11 @5) 4.92 mi (10:16 / mi) +37m 10:02 / mi ahr:146 max:173 shoes: NB M 1400
Stretching 10:00 [0] weight:149lbs shoes: NB M 1400
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