In the 7 days ending Sep 11, 2012:
Road Bike (Tues ride) 1:23:00 [3] 42.15 km (30.5 kph) shoes: Roadie, Scott R3
Running (Fartlek) 38:50 [3] 6.88 km (5:39 / km) shoes: X-Talon 212
Road Bike (Myrup-Norseman Rd) 1:30:00 [3] 45.03 km (30.0 kph) shoes: Roadie, Scott R3
Road Bike (Myrup/Shark Lake) 1:53:37 [3] 55.91 km (29.5 kph) +186m shoes: Roadie, Scott R3
Running (Twilight trot) 37:14 [3] 6.77 km (5:30 / km) +60m 5:16 / km shoes: Salamons - putrid
Swimming 40:00 [2] 2.0 km (20:00 / km)
Running (Sand dunes) 56:18 intensity: (33 @1) + (34:00 @2) + (15:00 @3) + (3:00 @4) + (3:45 @5) 5.88 km (9:34 / km) +300m 7:38 / km shoes: X-Talon 212
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