In the 7 days ending Sep 20, 2014:
biking warm up/down 30:00 [1] slept:5.0 (rest day)
running road/trails warm up/down 24:20 [2] 4.0 km (6:05 / km) +70m 5:36 / km slept:5.5 shoes: adidas marathon 2012
running road/trails intervals 10:40 [4] 2.5 km (4:16 / km) +65m 3:47 / km ahr:140 max:150 shoes: adidas marathon 2012
Note (rest day)
running road/trails 49:00 intensity: (27:00 @2) + (22:00 @3) 8.5 km (5:46 / km) +90m 5:28 / km slept:7.0 shoes: Asics Gel-contend
gym ex & stretching 8:00 [1]
running road/trails 45:00 intensity: (7:00 @1) + (38:00 @2) 7.5 km (6:00 / km) +85m 5:41 / km slept:7.0 shoes: Asics Gel-contend
gym ex & stretching 5:00 [1]
Note slept:6.0 (rest day)
Unspecified 1:00:00 [1] 1.5 km (40:00 / km) +60m 33:20 / km slept:6.5 shoes: Olway
running road/trails 30:00 [3] 4.5 km (6:40 / km) +115m 5:55 / km shoes: ice bugs
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