In the 7 days ending Oct 10, 2021:
Run 1:17:46 intensity: (11:48 @1) + (49:58 @2) + (13:23 @3) + (2:37 @4) 9.42 km (8:15 / km) +539m 6:25 / km ahr:156 max:184
Run warm up/down 16:16 intensity: (40 @1) + (7:12 @2) + (8:24 @3) 2.83 km (5:44 / km) +20m 5:33 / km ahr:164 max:179
Run hills 37:21 intensity: (9 @1) + (17:40 @2) + (4:23 @3) + (8:34 @4) + (6:35 @5) 4.46 km (8:23 / km) +198m 6:51 / km ahr:172 max:203
Run warm up/down 13:18 intensity: (34 @1) + (4:58 @2) + (7:46 @3) 2.17 km (6:08 / km) ahr:166 max:179
Note (rest day)
S & C 1:00:00 [0]
Run 48:04 intensity: (35 @1) + (23:45 @2) + (21:30 @3) + (2:14 @4) 8.13 km (5:55 / km) +87m 5:37 / km ahr:167 max:175
Run 1:00:16 intensity: (4:17 @1) + (18:53 @2) + (24:08 @3) + (12:58 @4) 8.75 km (6:53 / km) +363m 5:42 / km ahr:164 max:181
Run warm up/down 19:19 intensity: (2:42 @1) + (10:20 @2) + (6:17 @3) 3.48 km (5:33 / km) +22m 5:23 / km ahr:158 max:173
Run intervals 23:11 intensity: (17 @1) + (3:37 @2) + (16:00 @3) + (3:13 @4) + (4 @5) 4.96 km (4:41 / km) +1m 4:40 / km ahr:172 max:195
Run 21:48 intensity: (11 @1) + (1:31 @2) + (15:26 @3) + (4:40 @4) 3.49 km (6:15 / km) +51m 5:49 / km ahr:175 max:185
Run 31:12 intensity: (5 @1) + (7:09 @2) + (19:33 @3) + (4:25 @4) 5.49 km (5:41 / km) +32m 5:31 / km ahr:171 max:185
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