In the 7 days ending Feb 21, 2016:
cycling long 2:53:55 [3] 63.5 km (21.9 kph)
running warm up/down 16:52 [2] 3.5 km (4:49 / km) shoes: Altra Paradgm
cycling long 1:47:40 [4] 50.0 km (27.9 kph) +800m
running 45:28 [3] 10.0 km (4:33 / km) shoes: Altra Paradgm
running hills 19:11 [3] 4.3 km (4:28 / km) +80m 4:05 / km shoes: Altra Paradgm
running race 19:30 [4] 5.0 km (3:54 / km) shoes: Altra Paradgm
running warm up/down 24:48 [2] 5.0 km (4:58 / km) shoes: Altra Paradgm
running intervals 3:54 [4] 1.0 km (3:54 / km) shoes: Altra Paradgm
running intervals 3:58 [4] 1.0 km (3:58 / km) shoes: Altra Paradgm
running intervals 3:45 [4] 1.0 km (3:45 / km) shoes: Altra Paradgm
running long 47:05 [3] 10.0 km (4:43 / km) shoes: Altra Paradgm
running warm up/down 30:51 [2] 6.3 km (4:54 / km) shoes: Altra Paradgm
running 36:05 [3] 7.5 km (4:49 / km) shoes: Altra Paradgm
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