In the 7 days ending Sep 23, 2012:
Swimming - Pool (Drill Set) 1:00:00 [3] 2.5 km (24:00 / km)
Cycling - MTB long (Long - Flat) 2:00:52 intensity: (6:16 @1) + (15:24 @2) + (1:09:02 @3) + (13:14 @4) + (16:56 @5) 35.46 km (17.6 kph) +177m ahr:142 max:246 shoes: Merida 96 - 3000
Running - Trail long (Long - Hills) 1:55:59 intensity: (5:52 @1) + (18:26 @2) + (43:25 @3) + (17:26 @4) + (30:50 @5) 13.0 km (8:55 / km) +426m 7:40 / km ahr:145 max:233 shoes: Salomon XA Pro 1
Running - Trail long (Long - Hills) 2:03:45 intensity: (9:44 @1) + (23:36 @2) + (37:57 @3) + (26:11 @4) + (26:17 @5) 10.89 km (11:22 / km) +576m 8:59 / km ahr:140 max:175 shoes: Salomon XA Pro 1
Swimming - Pool tempo (Drills Set) 1:00:00 [3] 2.5 km (24:00 / km)
Cycling - WTrainer intervals (Intervals - VO) 1:00:00 intensity: (10:06 @1) + (3:52 @2) + (23:26 @3) + (8:33 @4) + (14:03 @5) 31.24 km (31.2 kph) ahr:138 max:171 shoes: Merida Reacto 907
Running - Road tempo (Threshold) 28:23 intensity: (10 @1) + (20 @2) + (1:52 @3) + (3:21 @4) + (22:40 @5) 6.88 km (4:07 / km) +28m 4:02 / km ahr:161 max:181 shoes: Brooks Green Silence 1
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