In the 7 days ending Jun 6, 2010:
XC Running 3:10:00 intensity: (8 @0) + (1:14 @1) + (48:18 @2) + (2:07:41 @3) + (12:39 @4) ** 27.0 km (7:02 / km) +700m 6:14 / km ahr:134 max:151 shoes: Salomon XA Pro 3D Ultra
Arc-Trainer hills 30:00 [3] shoes: Asics Gel-Kayano 14
Treadmill hills 30:00 [3] shoes: Asics Gel-Kayano 14
XC Running warm up/down 13:06 intensity: (1:06 @1) + (8:18 @2) + (3:42 @3) 2.56 km (5:08 / km) +22m 4:55 / km ahr:120 max:137 shoes: Icebug CELERITAS
XC Running hills 49:00 intensity: (17 @1) + (9:58 @2) + (37:02 @3) + (1:43 @4) 9.26 km (5:18 / km) +140m 4:55 / km ahr:133 max:151 shoes: Icebug CELERITAS
XC Running warm up/down 13:08 intensity: (1:01 @1) + (10:01 @2) + (2:06 @3) 2.56 km (5:08 / km) +22m 4:55 / km ahr:119 max:137 shoes: Icebug CELERITAS
XC Running hills 47:00 intensity: (19 @1) + (4:53 @2) + (32:45 @3) + (9:03 @4) 9.44 km (4:59 / km) +160m 4:35 / km ahr:139 max:154 shoes: Icebug CELERITAS
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