In the 7 days ending Mar 17, 2013:
Note (rest day)
Running 1:06:17 intensity: (57:03 @1) + (8:05 @2) + (1:09 @3) 13.85 km (4:47 / km) +112m 4:36 / km ahr:134 max:163 shoes: Brooks Launch
Running 41:26 intensity: (13 @0) + (3:02 @1) + (33:01 @2) + (4:28 @3) + (42 @4) 10.0 km (4:09 / km) +75m 4:00 / km ahr:148 max:174 shoes: Brooks Launch
Running warm up/down 8:04 intensity: (14 @0) + (5:00 @1) + (2:45 @2) + (5 @3) 1.69 km (4:47 / km) +42m 4:15 / km ahr:138 max:159 shoes: NB 905(II)
Intervals hills 24:40 intensity: (3 @0) + (13:26 @1) + (4:09 @2) + (6:15 @3) + (47 @4) 5.17 km (4:46 / km) +158m 4:08 / km ahr:140 max:170 shoes: NB 905(II)
Running warm up/down 9:13 intensity: (9:11 @1) + (2 @2) 1.97 km (4:40 / km) +2m 4:39 / km ahr:133 max:150 shoes: NB 905(II)
Running 43:51 intensity: (22 @0) + (27:56 @1) + (8:59 @2) + (3:29 @3) + (2:06 @4) + (59 @5) 9.99 km (4:23 / km) +77m 4:13 / km ahr:144 max:189 shoes: Brooks Launch
Running 42:29 intensity: (8 @0) + (7:55 @1) + (31:15 @2) + (3:11 @3) 9.99 km (4:15 / km) +89m 4:04 / km ahr:147 max:166 shoes: Asics DS Trainer
Running 42:02 intensity: (16 @0) + (1:08 @1) + (35:07 @2) + (4:58 @3) + (33 @4) 10.0 km (4:12 / km) +81m 4:02 / km ahr:149 max:172 shoes: Brooks Launch
Running 1:22:45 intensity: (7:52 @1) + (1:14:53 @2) 20.0 km (4:08 / km) +143m 4:00 / km ahr:148 max:155 shoes: Asics DS Trainer
Running 19:38 [1] 3.93 km (4:59 / km) +51m 4:41 / km shoes: Brooks Launch
Strength & plyometrics 40:50 [2] 0.26 km (2:35:16 / km) shoes: Asics DS Racer
Running 21:24 [1] 3.99 km (5:22 / km) +14m 5:17 / km shoes: Brooks Launch
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