In the 7 days ending Jan 12, 2014:
Running long 1:25:49 intensity: (25 @0) + (4:05 @1) + (44:12 @2) + (36:33 @3) + (34 @4) 14.03 km (6:07 / km) +116m 5:52 / km ahr:138 max:157 shoes: SpeedCross3CS 2013
Ball games 1:20:00 [3] shoes: Adidas essence x
Ball games (squash) 1:00:00 [1] shoes: Adidas essence x
Stomach 30 [3] (rest day)
Running 40:39 intensity: (22 @0) + (7:31 @1) + (22:14 @2) + (10:32 @3) 6.54 km (6:13 / km) +29m 6:05 / km ahr:132 max:147 rhr:43 shoes: SpeedCross3CS 2013
Note (rest day)
Walking long 2:40:18 intensity: (1:50:29 @0) + (49:49 @1) 11.9 km (13:28 / km) +181m 12:31 / km ahr:86 max:118 shoes: SpeedCross3CS 2013
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