In the 7 days ending Nov 13, 2011:
Note
Road run long 1:24:00 [2] 8.5 mi (9:53 / mi) weight:145lbs shoes: Hyper Speed 4
Trail run long (Plus trail clearing) 2:11:00 [1] weight:145lbs shoes: Roclite 285
Cycling warm up/down (Stationary ) 10:00 [1] weight:146lbs
Circuits 50:00 [1] shoes: DS Trainer X
Road run intervals 42:36 intensity: (5:41 @0) + (8:33 @1) + (4:34 @2) + (2:39 @3) + (19:22 @4) + (1:47 @5) 6.33 km (6:44 / km) +12m 6:40 / km ahr:141 max:171 weight:145lbs shoes: Hyper Speed 4
Trail run 1 [1] weight:146lbs shoes: X-Talon 2
Trail run 54:42 [1] 6.63 km (8:15 / km) +164m 7:21 / km shoes: X-Talon 2
Road run long 1:08:41 intensity: (16:59 @1) + (8:00 @2) + (12:45 @3) + (22:17 @4) + (8:40 @5) 11.68 km (5:53 / km) +90m 5:40 / km ahr:144 max:178 weight:146lbs shoes: Hyper Speed 4
Cycling warm up/down (Stationary) 5:00 [1] weight:145lbs
Strength 5:00 [1]
Circuits 55:00 [2] shoes: DS Trainer X
Strength 1:30:00 [1]
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