In the 7 days ending Dec 4, 2016:
Road run race 31:37 [4] 3.56 mi (8:53 / mi) +69m 8:23 / mi weight:147lbs shoes: NB M 1400
Road run warm up/down 30:00 [1] shoes: NB M 1400
Road run warm up/down 20:00 [1] shoes: Nike Run
Road run race 56:15 [4] 6.29 mi (8:57 / mi) +78m 8:37 / mi weight:145lbs shoes: Nike Run
Orienteering race (RHINO) 30:01 [2] *** 2.19 km (13:42 / km) +99m 11:10 / km spiked:11/12c shoes: X-Talon 4
Note (rest day)
Note
Other 4:42 [0] 0.0 mi (42:01:18 / mi) +1m 15:45:29 / mi
Road run tempo 52:42 intensity: (10:00 @1) + (30:00 @2) + (5:00 @3) + (7:42 @4) 4.99 mi (10:34 / mi) +119m 9:50 / mi weight:145lbs shoes: Road-X 233
Road run warm up/down 18:07 [1] 1.35 mi (13:25 / mi) shoes: Nike Run
Road run intervals 27:49 intensity: (17:49 @2) + (10:00 @4) 2.73 mi (10:11 / mi) +6m 10:07 / mi shoes: Nike Run
Stretching 25:00 [0] weight:146lbs
Cycling warm up/down (Espresso ) 9:00 [2] 2.0 mi (4:30 / mi) weight:146lbs shoes: DS Trainer 15
Erg 10:00 [2] 2.0 mi (5:00 / mi) shoes: DS Trainer 15
Circuits 50:00 [2] shoes: DS Trainer 15
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