In the 7 days ending Dec 18, 2011:
Running 1:50:00 intensity: (1:00:00 @2) + (50:00 @3) 16.5 mi (6:40 / mi)
Running 1:05:00 intensity: (35:00 @2) + (30:00 @5) 9.5 mi (6:51 / mi)
Running 1:20:00 [2] 11.0 mi (7:16 / mi)
Running 1:13:00 intensity: (40:00 @2) + (33:00 @4) 8.5 mi (8:35 / mi)
Note (rest day)
Running 1:15:00 intensity: (30:00 @1) + (45:00 @4) 10.0 mi (7:30 / mi)
Running 1:05:00 [2] 9.0 mi (7:13 / mi)
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