In the 7 days ending Nov 28, 2010:
Road Bike (TTAC ride) 4:20:00 [3] 114.7 km (26.5 kph) +782m shoes: Roadie, Scott R3
Running 32:25 [3] 5.32 km (6:06 / km) shoes: Barefoot
Running hills 1:01:46 intensity: (22:00 @1) + (24:00 @2) + (9:00 @4) + (6:46 @5) 11.7 km (5:17 / km) shoes: TEVA X1 Racers
Road Bike (Claremont ride) 2:00:00 intensity: (40:00 @2) + (1:00:00 @3) + (20:00 @4) 60.0 km (30.0 kph) shoes: Roadie, Scott R3
Core Stability/Stretching 5:00 [0]
Running (Refresh brain trudge) 51:55 intensity: (26:05 @2) + (25:50 @3) 7.95 km (6:32 / km) shoes: Barefoot
Road Bike 1:35:00 [3] 49.8 km (31.5 kph) shoes: Roadie, Scott R3
Running intervals 1:02:19 [3] 10.0 km (6:14 / km) shoes: ASICS Trabuco (blue)
Note (rest day)
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