In the 31 days ending Jan 31, 2011:
Water Running 1:00:00 intensity: (45:00 @1) + (15:00 @2)
Core 20:00 [3]
Water Running 50:00 [1]
Water Running 45:00 [1]
Running tempo 1:30:55 intensity: (55:40 @1) + (14:47 @2) + (20:21 @3) + (7 @4) 14.39 km (6:19 / km) ahr:154 max:201 shoes: Asics Gel 1150
Running 35:00 [2] 5.6 km (6:15 / km) shoes: Asics Gel 1150
Running long 1:27:17 intensity: (30:44 @1) + (53:50 @2) + (2:43 @3) 9.21 km (9:29 / km) ahr:159 max:191 shoes: Asics Gel 1150
Running warm up/down 50:33 intensity: (49:01 @1) + (1:32 @3) 0.0 km ahr:118 max:197 shoes: Asics Gel 1150
Running race 11:01 intensity: (11 @2) + (10:50 @3) 3.0 km (3:40 / km) ahr:195 max:198 shoes: Asics Gel 1150
Running warm up/down 53:29 [1] 0.0 km ahr:148 max:183 shoes: Asics Gel 1150
Running tempo 1:31:12 intensity: (46:12 @1) + (14:29 @2) + (30:31 @3) 13.96 km (6:32 / km) +117m 6:16 / km ahr:162 max:195 shoes: Asics Gel 1150
Running intervals 1:43:57 intensity: (2 @0) + (1:07:57 @1) + (26:29 @2) + (9:29 @3) 6.21 km (16:44 / km) ahr:150 max:192 shoes: Asics Gel 1150
Running tempo 1:16:05 intensity: (25:35 @1) + (33:41 @2) + (16:49 @3) 13.28 km (5:44 / km) ahr:161 max:192 shoes: Asics Gel 1150
Running 53:58 intensity: (12:37 @1) + (41:21 @2) 10.0 km (5:24 / km) ahr:164 max:175 shoes: Asics Gel 1150
Running (Recovery) 20:00 [1] 3.0 km (6:40 / km) shoes: Asics Gel 1150
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