In the 7 days ending Sep 19, 2010:
XC Running 1:04:01 intensity: (31 @1) + (5:43 @2) + (30:25 @3) + (27:22 @4) 12.82 km (5:00 / km) +244m 4:34 / km ahr:142 max:158 shoes: XA Pro 5 (07/10)
Note
XC Running 50:00 intensity: (40 @1) + (16:41 @2) + (32:23 @3) + (16 @4) 9.41 km (5:19 / km) +190m 4:49 / km ahr:129 max:146 shoes: XA Pro 5 (07/10)
Arc-Trainer 30:00 [3] shoes: Asics Gel-Kayano 14
Treadmill (Hills) 30:00 [3] shoes: Asics Gel-Kayano 14
XC Running 1:00:00 intensity: (31 @1) + (14:20 @2) + (42:13 @3) + (2:56 @4) 11.94 km (5:02 / km) +237m 4:34 / km ahr:134 max:151 shoes: XA Pro 5 (07/10)
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