In the 7 days ending Nov 24, 2013:
Running 2:10:45 intensity: (14:07 @1) + (52:51 @2) + (56:43 @3) + (7:04 @4) 16.89 km (7:44 / km) +721m 6:23 / km ahr:138 max:170 shoes: Binned - Holey VJ Falcon (with
Note
Running warm up/down 18:44 intensity: (11:51 @1) + (2:03 @2) + (4:40 @3) + (10 @4) 1.82 km (10:18 / km) +62m 8:47 / km ahr:111 max:161 shoes: Binned - VJ Falcon (with studs
X-Country race 32:18 intensity: (17 @1) + (6 @2) + (14 @3) + (31:41 @4) 8.33 km (3:53 / km) +98m 3:40 / km ahr:168 max:175 shoes: Binned - VJ Falcon (with studs
Running 1:17:29 intensity: (5:31 @1) + (40:15 @2) + (22:40 @3) + (4:46 @4) + (4:17 @5) 12.08 km (6:25 / km) +93m 6:11 / km ahr:141 max:213 shoes: Binned - VJ Falcon (with studs
Running 1:09:16 intensity: (10:00 @1) + (33:01 @2) + (19:58 @3) + (3:22 @4) + (2:55 @5) 12.29 km (5:38 / km) +323m 4:59 / km ahr:136 max:199 shoes: Binned - Mizuno Wave Harrier 3
Running 58:08 intensity: (1:46 @1) + (3:09 @2) + (48:05 @3) + (5:08 @4) 14.02 km (4:09 / km) +119m 3:59 / km ahr:149 max:171 shoes: Binned - Mizuno Wave Harrier 3
Note (rest day)
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