In the 7 days ending Nov 20, 2011:
Trail run (Trail clearing) 1:57:00 [1] 5.0 km (23:24 / km) weight:145lbs shoes: Roclite 285
Trail run long 1:30:00 [1] 6.0 mi (15:00 / mi) weight:145lbs shoes: X-Talon 212
Cycling warm up/down 10:00 [1] weight:145lbs
Circuits 55:00 [1] shoes: DS Trainer X
Road run 33:00 [1] 3.0 mi (11:00 / mi) weight:146lbs shoes: Road-X 233
Note
Note weight:146lbs (rest day)
Road run intervals 55:48 intensity: (5:13 @0) + (6:29 @1) + (3:01 @2) + (1:42 @3) + (33:11 @4) + (6:12 @5) 8.36 km (6:40 / km) +13m 6:37 / km ahr:150 max:199 weight:144lbs shoes: Hyper Speed 4
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