In the 31 days ending Dec 31, 2021:
Road run warm up/down 9:35 [2] 0.68 mi (14:06 / mi) ahr:120 shoes: NB 1400 Black
Road run 18:12 intensity: (7:11 @1) + (4:23 @2) + (6:38 @3) 1.11 mi (16:24 / mi) ahr:124 max:143 shoes: NB 1400 Black
Hiking 45:00 [3] 2.0 mi (22:30 / mi) ahr:85 max:123 shoes: XA Comp 2 XCR
Road run 40:33 intensity: (8:50 @1) + (22:00 @2) + (6:10 @3) + (3:33 @4) 3.13 mi (12:57 / mi) +17m 12:45 / mi ahr:132 max:146 shoes: NB Foam
Hiking warm up/down (Stairs ) 10:40 [2] 0.34 mi (31:23 / mi) ahr:93 max:96
Leg blasters 18:24 [3] ahr:102 max:120
Hiking 30:00 [3] 1.14 mi (26:19 / mi) +10m 25:37 / mi ahr:83 max:110 shoes: NB M 1400
Road run long 1:09:00 [3] 4.96 mi (13:55 / mi) +35m 13:37 / mi ahr:130 max:145 shoes: NB Zante Pursuit
Hiking 40:37 intensity: (38:45 @1) + (56 @2) + (41 @3) + (15 @4) 1.39 mi (29:13 / mi) +20m 27:59 / mi ahr:101 max:149 shoes: X-Talon 230
Hiking warm up/down 10:27 [2] 0.25 mi (41:50 / mi) ahr:97 shoes: NB 1400 Black
Leg blasters 22:00 [3] ahr:101 max:124 shoes: NB 1400 Black
Hiking 33:00 [2] 1.14 mi (28:57 / mi) +10m 28:10 / mi ahr:82 max:92
Hiking (Shoveling ) 25:00 [1] 0.45 mi (55:34 / mi) ahr:82 max:89
Road run 39:15 intensity: (2:23 @1) + (2:24 @2) + (32:56 @3) + (1:32 @4) 3.1 mi (12:40 / mi) +15m 12:28 / mi ahr:138 max:150 shoes: NB Foam
Hiking (Stairs ) 10:00 [1]
Strength 30:00 [1] ahr:70 max:94
Hiking 30:00 [2] 1.14 mi (26:19 / mi) +10m 25:37 / mi ahr:83 max:94 shoes: NB M 1400
Road run 39:40 intensity: (52 @1) + (8:27 @2) + (11:49 @3) + (18:32 @4) 3.1 mi (12:48 / mi) +15m 12:37 / mi ahr:138 max:158 shoes: NB Foam
Road run 1:05:52 intensity: (57 @0) + (8:52 @1) + (24:16 @2) + (27:28 @3) + (4:19 @4) 4.84 mi (13:37 / mi) +22m 13:25 / mi ahr:132 max:148 shoes: NB Zante Pursuit
Road run 1 [4] 4.93 mi ( / mi) +22m / mi ahr:152 max:161
Note (rest day)
Road run 46:42 intensity: (16:19 @1) + (16:49 @2) + (10:38 @3) + (2:56 @4) 3.08 mi (15:10 / mi) +14m 14:57 / mi ahr:125 max:140 shoes: NB 1400 Orange
Hiking 35:00 [1] 1.14 mi (30:42 / mi) +10m 29:53 / mi ahr:73 max:85 shoes: NB Zante Pursuit
Road run hills 56:54 intensity: (7:08 @0) + (12:06 @1) + (17:05 @2) + (15:35 @3) + (5:00 @4) 3.41 mi (16:41 / mi) +32m 16:13 / mi ahr:121 max:156 shoes: NB 1400 Black
Road run 44:55 intensity: (10:39 @1) + (14:43 @2) + (15:33 @3) + (4:00 @4) 3.18 mi (14:07 / mi) +16m 13:55 / mi ahr:125 max:152 shoes: NB Zante Pursuit
Hiking 1:32:16 intensity: (4:39 @0) + (51:54 @1) + (23:11 @2) + (11:51 @3) + (41 @4) 3.04 mi (30:21 / mi) +53m 28:47 / mi ahr:79 max:255 shoes: X-Talon 230
Road run race 1:16:33 intensity: (18 @0) + (11:10 @1) + (23:45 @2) + (20:58 @3) + (20:22 @4) 6.2 mi (12:21 / mi) +55m 12:01 / mi ahr:140 max:152 shoes: NB Foam
Road run race 1 [4] 6.21 mi ( / mi) +53m / mi ahr:164 max:170
Hiking 35:03 intensity: (11:17 @1) + (18:57 @2) + (4:03 @3) + (44 @4) + (2 @5) 1.21 mi (28:58 / mi) +16m 27:51 / mi ahr:122 max:160 shoes: X-Talon 230
Hiking 15:00 [1] 0.3 mi (49:59 / mi) ahr:112 max:113
Strength 40:00 [1] ahr:70 max:85
Road run 44:15 intensity: (17:02 @1) + (13:35 @2) + (13:38 @3) 3.1 mi (14:16 / mi) +16m 14:03 / mi ahr:121 max:135 shoes: NB 1400 Black
Trail run 55:14 intensity: (19 @0) + (35:25 @1) + (8:44 @2) + (10:41 @3) + (5 @4) 2.55 mi (21:40 / mi) +62m 20:08 / mi ahr:114 max:151 shoes: X-Talons 6
Hiking 1:23:49 intensity: (6:38 @0) + (1:16:01 @1) + (1:10 @3) 1.53 mi (54:47 / mi) +62m 48:40 / mi ahr:95 max:107 shoes: X-Talons 6
Road run warm up/down 8:31 intensity: (2:33 @1) + (5:02 @2) + (56 @3) 0.52 mi (16:23 / mi) ahr:121 max:135 shoes: NB Foam
Road run race 2 [4] 3.14 mi (1 / mi) +28m 1 / mi ahr:159 max:177
Road run race 35:17 intensity: (17 @0) + (13 @1) + (42 @2) + (13:23 @3) + (16:23 @4) + (4:19 @5) 3.09 mi (11:25 / mi) +29m 11:06 / mi ahr:146 max:163 shoes: NB Foam
Strength 20:00 [1]
Road run 40:38 intensity: (29 @1) + (20:06 @2) + (20:03 @3) 3.06 mi (13:17 / mi) +27m 12:55 / mi ahr:127 max:148 shoes: NB Zante Pursuit
Hiking 30:00 [1]
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