In the 7 days ending Dec 29, 2013:
Trail run 1:08:39 [1] 7.47 km (9:12 / km) +58m 8:51 / km weight:149lbs shoes: X-Talon 2
Road run warm up/down 12:40 intensity: (3:05 @0) + (1:11 @1) + (30 @2) + (20 @3) + (3:35 @4) + (3:59 @5) 0.99 mi (12:48 / mi) +22m 11:58 / mi ahr:148 max:179 weight:149lbs shoes: Road-X 233
Road run race 53:54 intensity: (34 @1) + (2:40 @2) + (31:21 @3) + (11:47 @4) + (7:32 @5) 10.12 km (5:19 / km) +69m 5:09 / km ahr:160 max:181 shoes: Road-X 233
Circuits 1:00:00 [1] weight:148lbs shoes: DS Trainer 15
Trail run 42:00 [2] 3.09 mi (13:36 / mi) +34m 13:09 / mi weight:148lbs shoes: Roclite 285
Note
Note weight:148lbs
woods run hills 1:14:29 intensity: (3 @0) + (59:46 @1) + (4:55 @2) + (2:58 @3) + (5:23 @4) + (1:24 @5) 5.81 km (12:49 / km) +287m 10:17 / km ahr:130 max:191 weight:147lbs shoes: X-Talon 2
Cycling warm up/down 8:00 [1] weight:149lbs
Stretching 5:00 [1]
Circuits 1:00:00 [1] shoes: DS Trainer 15
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