In the 7 days ending Oct 21, 2012:
Running 32:41 intensity: (15 @0) + (31:15 @1) + (1:11 @2) 6.64 km (4:56 / km) +54m 4:44 / km ahr:132 max:153 (sick) (rest day) shoes: Mizuno Elixir
Note (sick) (rest day)
Running 41:52 intensity: (4:33 @1) + (36:24 @2) + (55 @3) 10.01 km (4:11 / km) +89m 4:00 / km ahr:149 max:164 shoes: Mizuno Elixir
Running warm up/down 13:23 intensity: (10 @0) + (3:21 @1) + (9:19 @2) + (33 @3) 2.48 km (5:23 / km) +24m 5:08 / km ahr:146 max:163 shoes: NB 905(II)
Intervals 37:00 intensity: (4 @0) + (24 @1) + (5:48 @2) + (7:02 @3) + (18:55 @4) + (4:47 @5) 9.78 km (3:47 / km) +46m 3:42 / km ahr:169 max:198 shoes: NB 905(II)
Running warm up/down 9:16 intensity: (8:30 @1) + (46 @2) 1.44 km (6:26 / km) +3m 6:22 / km ahr:136 max:146 shoes: NB 905(II)
Running 21:44 intensity: (23 @0) + (11:13 @1) + (9:42 @2) + (26 @3) 4.49 km (4:50 / km) +60m 4:32 / km ahr:142 max:165 shoes: Saucony Triumph (II)
Strength & plyometrics 34:16 intensity: (17:23 @1) + (10:07 @2) + (6:46 @3) 0.41 km (1:23:59 / km) ahr:138 max:165 shoes: Asics DS Racer
Running 22:08 intensity: (14:39 @1) + (4:34 @2) + (2:02 @3) + (36 @4) + (17 @5) 4.41 km (5:01 / km) +24m 4:53 / km ahr:143 max:196 shoes: Saucony Triumph (II)
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