In the 7 days ending Oct 10, 2010:
Trail run tempo 1:02:41 intensity: (20:00 @1) + (2:00 @2) + (40:41 @4) 9.15 km (6:51 / km) +75m 6:35 / km weight:148lbs shoes: Attack II
Note
Circuits 30:00 [1]
Road run warm up/down 15:00 [1] weight:147lbs shoes: Hyper Speed 4
Road run race 23:31 [4] 5.09 km (4:37 / km) +30m 4:29 / km ahr:174 max:220 shoes: Hyper Speed 4
Road run 31:00 [1] 3.0 mi (10:20 / mi) weight:146lbs shoes: Hyper Speed 4
Road run warm up/down 20:00 [1] weight:147lbs shoes: Hyper Speed 4
Road run race 24:01 [4] 3.11 mi (7:43 / mi) +32m 7:29 / mi shoes: Hyper Speed 4
Erg warm up/down 7:00 [1] weight:148lbs shoes: DS Trainer X
Stretching 10:00 [0]
Circuits 1:00:00 [2] shoes: DS Trainer X
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