In the 7 days ending Jul 5, 2014:
Rail-Trail Running long (Easy) 1:51:41 intensity: (10 @0) + (7 @1) + (2:36 @2) + (1:09:20 @3) + (39:28 @4) 12.0 mi (9:18 / mi) +29m 9:14 / mi ahr:153 max:174 shoes: New Balance Road #2
Note (rest day)
Treadmill tempo 35:00 [3] 4.0 mi (8:45 / mi) shoes: New Balance Road #2
Trail/OffTrail Map Run 1:10:38 intensity: (6 @0) + (12 @1) + (18 @2) + (10:17 @3) + (51:24 @4) + (8:21 @5) 6.41 mi (11:01 / mi) +290m 9:40 / mi ahr:165 max:181 shoes: Inov8 Oroc 340
Trail Running tempo 33:54 [4] 4.0 mi (8:29 / mi) shoes: New Balance Road #2
Hiking 1:30:00 [3] 3.0 mi (30:00 / mi) shoes: New Balance Road #2
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