In the 7 days ending Nov 3, 2013:
Hiking (Harvest) 30:00 [1] (rest day)
Strength 30:00 [1]
Road run long 1:30:56 intensity: (1:33 @0) + (35:28 @1) + (25:41 @2) + (17:01 @3) + (10:24 @4) + (49 @5) 8.35 mi (10:53 / mi) +140m 10:21 / mi ahr:142 max:178 weight:148lbs shoes: Road-X 233
Circuits 1:00:00 [1] weight:148lbs shoes: X-Talon 212
Trail run intervals 1:17:39 intensity: (32:15 @1) + (7:47 @2) + (11:36 @3) + (7:44 @4) + (18:17 @5) 9.49 km (8:11 / km) +99m 7:46 / km ahr:137 max:182 weight:148lbs shoes: Trailroc 245-2
Trail run 45:00 [1] 3.09 mi (14:34 / mi) +34m 14:05 / mi weight:148lbs shoes: X-Talon 2
Note
Pliometrics 10 [0]
Trail run long 1:45:00 [2] 12.0 km (8:45 / km) +230m 7:59 / km weight:149lbs shoes: Trailroc 245-2
Cycling warm up/down (Espresso) 8:00 [1] 2.0 mi (4:00 / mi) weight:149lbs
Stretching 5:00 [1]
Circuits 1:00:00 [1] shoes: X-Talon 212
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