In the 7 days ending Dec 27, 2009:
Note
Trail run long 1:20:51 intensity: (5:00 @0) + (50:51 @1) + (25:00 @2) 5.81 mi (13:55 / mi) weight:147lbs shoes: Mudclaw O
Road run (Test run) 35:09 intensity: (10:00 @0) + (5:00 @1) + (23 @2) + (34 @3) + (9:20 @4) + (9:52 @5) 3.18 mi (11:03 / mi) ahr:149 max:176 weight:146lbs (injured) shoes: F-Lite 230
Road run (Test) 3:00 [1] shoes: F-Lite 230
Trail run 1:37:22 intensity: (16:00 @0) + (43:37 @1) + (13:40 @2) + (8:46 @3) + (15:19 @4) 7.15 mi (13:37 / mi) ahr:143 max:173 weight:147lbs shoes: Salomon XA Comp 3W
Stretching 5:00 [1] weight:146lbs
Pilates 55:00 [1]
Trail run tempo 1:10:31 intensity: (3:00 @0) + (15:30 @1) + (10:14 @2) + (16:27 @3) + (25:20 @4) 9.42 km (7:29 / km) +40m 7:20 / km ahr:153 max:177 weight:146lbs shoes: X-Talon 2
Erg warm up/down 10:00 [1] weight:148lbs shoes: DS Trainer X
Stretching 10:00 [0]
Pilates 45:00 [1]
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