In the 7 days ending Dec 15, 2013:
Note weight:148lbs
Road run warm up/down 7:29 intensity: (59 @0) + (17 @1) + (7 @2) + (4:12 @4) + (1:54 @5) 1.03 km (7:16 / km) +11m 6:55 / km ahr:160 max:178 weight:148lbs shoes: Road-X 233
Road run race 53:18 intensity: (7 @0) + (19 @1) + (1:11 @2) + (17:22 @3) + (19:12 @4) + (15:07 @5) 10.07 km (5:17 / km) +65m 5:08 / km ahr:164 max:181 shoes: Road-X 233
Road run warm up/down 2:34 intensity: (11 @0) + (2:23 @1) 0.31 km (8:23 / km) +4m 7:56 / km ahr:127 max:133 shoes: Road-X 233
Road run 30:00 [2] 3.18 mi (9:26 / mi) weight:148lbs shoes: Road-X 233
Note weight:148lbs (rest day)
woods run hills 1:02:27 intensity: (7 @0) + (44:06 @1) + (7:55 @2) + (5:48 @3) + (3:43 @4) + (48 @5) 4.2 km (14:52 / km) +210m 11:54 / km ahr:133 max:185 weight:147lbs shoes: X-Talon 3
Hiking 20:00 [1] 1.2 mi (16:40 / mi)
Trail run 1:06:54 [2] 6.71 km (9:58 / km) +84m 9:23 / km weight:147lbs shoes: X-Talon 2
Cycling warm up/down 5:00 [1] weight:148lbs
Circuits 1:00:00 [1] shoes: DS Trainer 15
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