In the 7 days ending Jan 16, 2011:
Running long 1:30:37 intensity: (24 @0) + (1:12 @1) + (43:28 @2) + (41:39 @3) + (3:54 @4) 15.5 km (5:51 / km) +275m 5:22 / km ahr:133 max:153 shoes: ASICS Trabuco (grey)
Core Stability/Stretching 10:00 [0]
Road Bike (TTAC ride) 3:52:38 intensity: (25:29 @0) + (32:57 @1) + (1:39:00 @2) + (53:35 @3) + (20:02 @4) + (1:35 @5) 111.72 km (28.8 kph) +1148m ahr:125 max:161 shoes: Roadie, Scott R3
MTB (Scouting out stuff) 1:57:00 [1] 27.0 km (13.8 kph) shoes: MTB, Scott Scale 30
Running intervals 42:55 intensity: (27 @0) + (1:58 @1) + (15:14 @2) + (11:38 @3) + (13:38 @4) 8.95 km (4:48 / km) +3m 4:47 / km ahr:130 max:159 shoes: TEVA X1 Racers
Road Bike (Red Rock) 1:53:11 intensity: (4:34 @0) + (38:07 @1) + (31:58 @2) + (25:09 @3) + (12:26 @4) + (57 @5) 59.84 km (31.7 kph) +262m ahr:125 max:164 shoes: Roadie, Scott R3
Note
Road Bike (Floreat Renegade) 1:40:29 intensity: (16:49 @0) + (5:05 @1) + (47:59 @2) + (29:18 @3) + (1:18 @4) 52.31 km (31.2 kph) +384m ahr:135 max:157 shoes: Roadie, Scott R3
Running intervals 1:13:51 intensity: (6:00 @0) + (24:46 @1) + (12:17 @2) + (7:42 @3) + (21:31 @4) + (1:35 @5) 11.13 km (6:38 / km) +47m 6:30 / km ahr:128 max:161 shoes: ASICS Trabuco (grey)
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