In the 7 days ending Jan 3, 2010:
Road run warm up/down 10:00 [1] weight:146lbs shoes: X-Talon 212
Road run race 25:00 [4] 5.0 km (5:00 / km) shoes: X-Talon 212
Note weight:146lbs
Note
Trail run long 1:53:59 intensity: (48:19 @1) + (51:08 @2) + (10:17 @3) + (3:41 @4) + (34 @5) 11.72 km (9:44 / km) +200m 8:58 / km ahr:145 max:170 shoes: X-Talon 212
Note weight:146lbs (rest day)
Trail run warm up/down 48:00 [1] weight:147lbs shoes: X-Talon 2
Pilates 1:00:00 [1]
Road run hills (+ Trail home) 1:00:48 intensity: (2:23 @0) + (16:13 @1) + (21:22 @2) + (4:16 @3) + (16:03 @4) + (31 @5) 5.2 mi (11:42 / mi) ahr:156 max:174 weight:147lbs shoes: F-Lite 230
Pilates 55:00 [1] weight:148lbs
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