In the 7 days ending Nov 1, 2009:
◪ 3:10:00 intensity: (2:10:00 @0) + (30:00 @1) + (30:00 @2) 6.0 km (31:40 / km) +200m 27:09 / km slept:6.0 shoes: Puma - Narabota XC Brown
◪ (control placing) 59:24 intensity: (49:00 @1) + (10:24 @3) *** 5.0 km (11:53 / km) +140m 10:25 / km spiked:10/10c shoes: Puma - Narabota XC Brown
◪ (control pick-up) 39:20 [2] *** 4.5 km (8:44 / km) +100m 7:52 / km spiked:10/10c shoes: Puma - Narabota XC Brown
trail run tempo (T) 22:40 intensity: (1:01 @2) + (8:43 @3) + (8:42 @4) + (4:14 @5) 5.3 km (4:17 / km) +80m 3:59 / km ahr:158 max:170 slept:9.5 weight:152lbs shoes: Adidas Supernova Light 6
cycling (commute - work) 17:10 intensity: (6:29 @2) + (6:11 @3) + (4:30 @4) 7.5 km (2:17 / km) +35m 2:14 / km ahr:147 max:168 slept:7.0
cycling (commute - home) 19:18 intensity: (8:57 @2) + (7:06 @3) + (3:15 @4) 7.5 km (2:34 / km) +65m 2:28 / km
cycling (commute - work) 18:20 intensity: (10:02 @2) + (7:18 @3) + (1:00 @4) 7.5 km (2:27 / km) +35m 2:23 / km ahr:139 max:160 slept:9.0 weight:150lbs
cycling (commute - home) 19:36 intensity: (9:49 @2) + (7:55 @3) + (1:52 @4) 7.5 km (2:37 / km) +65m 2:30 / km ahr:141 max:162
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