In the 7 days ending Feb 16, 2010:
Running warm up/down 22:30 [3] shoes: ASICS Trabuco (blue)
Running race 20:04 intensity: (39 @2) + (4:24 @3) + (8:50 @4) + (6:11 @5) 4.88 km (4:07 / km) ahr:158 max:169 shoes: ASICS Trabuco (blue)
Running (WAMC 5k (Pt Walter)) 41:00 intensity: (7 @0) + (23:03 @1) + (36 @2) + (42 @3) + (6:48 @4) + (9:44 @5) 5.62 km (7:18 / km) ahr:158 max:164 slept:7.0 shoes: ASICS Trabuco (blue)
Note (rest day)
Running intervals 43:24 intensity: (1:48 @0) + (14:48 @1) + (4:34 @2) + (9:08 @3) + (13:06 @4) 7.46 km (5:49 / km) ahr:126 max:159 shoes: ASICS Trabuco (blue)
Commute 40:00 [1] 11.0 km (16.5 kph) shoes: MTB, Gary Fisher mtb
Road Bike 2:00:03 intensity: (7:16 @0) + (31:05 @1) + (48:19 @2) + (22:36 @3) + (10:39 @4) + (8 @5) 64.81 km (32.4 kph) ahr:124 max:161 shoes: Roadie, Scott R3
Weird Stuff (Child bearing exercises) 1:00:00 [0]
Running 26:00 [1] 3.8 km (6:51 / km) slept:7.5 shoes: Barefoot
Paddling 1:15:59 intensity: (20:00 @0) + (25:00 @1) + (30:59 @2) 12.05 km (6:18 / km) shoes: Ski, Mako 6
Core Stability/Stretching 30:00 [0] shoes: Big blue foam roller
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