In the 7 days ending Jan 24, 2010:
trail run (easy-T) 51:24 intensity: (16:50 @2) + (22:58 @3) + (8:54 @4) + (2:42 @5) 10.0 km (5:08 / km) +145m 4:48 / km ahr:147 max:170 slept:7.0 shoes: Adidas Kanadia Trail
stretching warm up/down (back and legs) 10:00 [0]
cycling (commute) 26:00 [2] 10.0 km (2:36 / km) +50m 2:32 / km
cycling (commute - work) 19:29 [3] 7.5 km (2:36 / km) +35m 2:32 / km slept:7.5
cycling (commute - work) 22:22 intensity: (1:40 @1) + (11:45 @2) + (8:57 @3) 7.5 km (2:59 / km) +35m 2:55 / km ahr:138 max:156
cycling 16:39 intensity: (8:39 @2) + (8:00 @3) 7.5 km (2:13 / km) +65m 2:08 / km ahr:141 max:155
cycling (commute - work) 17:00 intensity: (3:05 @2) + (7:50 @3) + (6:05 @4) 7.5 km (2:16 / km) +35m 2:13 / km ahr:153 max:168
cycling (commute - home) 17:24 intensity: (4:30 @2) + (9:00 @3) + (3:54 @4) 7.5 km (2:19 / km) +65m 2:13 / km
cycling (commute - work) 21:30 [2] 7.5 km (2:52 / km) +35m 2:48 / km
cycling (commute - home) 18:42 intensity: (3:20 @2) + (9:00 @3) + (6:22 @4) 7.5 km (2:30 / km) +65m 2:23 / km
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