In the 7 days ending Jul 21, 2013:
trail run (sand running) 43:53 intensity: (35 @1) + (2:47 @2) + (36:26 @3) + (4:05 @4) 7.5 km (5:51 / km) ahr:147 max:164 slept:9.0 shoes: Adidas Kanadia Trail II
stretching warm up/down (lower back) 6:00 [0]
cycling (commute - work) 28:21 intensity: (6:28 @1) + (17:35 @2) + (4:18 @3) 10.7 km (2:39 / km) +70m 2:34 / km ahr:128 max:152 slept:9.0
cycling (commute - home) 26:16 intensity: (10:42 @1) + (12:55 @2) + (2:39 @3) 10.7 km (2:27 / km) +85m 2:22 / km ahr:121 max:147
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