In the 7 days ending Jan 27, 2013:
◪ (control placement) 50:00 [1] ** 4.0 km (12:30 / km) +100m 11:07 / km spiked:12/12c slept:8.0 shoes: Inov-8 Talon 212
◪ (control pick-up) 50:00 [2] ** 6.0 km (8:20 / km) +150m 7:24 / km spiked:19/19c shoes: Inov-8 Talon 212
trail run (easy) 1:15:00 [3] 10.0 km (7:30 / km) +120m 7:05 / km slept:4.0 shoes: Inov-8 Talon 212
trail run 39:48 intensity: (14:00 @2) + (21:48 @3) + (4:00 @4) 8.2 km (4:51 / km) +110m 4:33 / km slept:8.0 weight:159lbs shoes: Adidas Supernova Light 6
stretching warm up/down (legs and lower back) 8:00 [0]
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