In the 7 days ending Jan 23, 2011:
◪ warm up/down (setting controls) 1:10:00 [2] ** 3.0 km (23:20 / km) +75m 20:44 / km spiked:17/19c shoes: Inov8 Oroc 280
◪ (control pick-up) 30:00 [1] ** 3.2 km (9:22 / km) +60m 8:34 / km spiked:6/6c shoes: Inov8 Oroc 280
Note
road run (commute - work) 54:45 intensity: (1:21 @1) + (5:57 @2) + (42:39 @3) + (4:48 @4) 10.5 km (5:13 / km) +60m 5:04 / km ahr:150 max:160 slept:8.0 weight:160lbs shoes: Adidas Kanadia Trail
road run (commute - work) 1:04:24 intensity: (50 @1) + (30:49 @2) + (31:39 @3) + (1:06 @4) 11.8 km (5:27 / km) +70m 5:18 / km ahr:143 max:162 slept:7.5 weight:161lbs shoes: Puma - Narabota XC Brown
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