In the 7 days ending Aug 11, 2013:
Cycling (Trail) 1:09:30 [1] 12.95 km (11.2 kph) +182m shoes: Commencal Super 4 Carbon
Running (Trail) 39:32 intensity: (10 @0) + (3:51 @1) + (29:42 @2) + (5:49 @3) 5.03 km (7:52 / km) +77m 7:18 / km ahr:142 max:161 shoes: Salomon Fellcross2
Running (Trail) 30:33 intensity: (8 @1) + (13 @2) + (8:01 @3) + (22:11 @4) 4.94 km (6:11 / km) +92m 5:40 / km ahr:168 max:178 shoes: Salomon Fellcross2
Running (Trail) 31:10 intensity: (4 @0) + (7 @1) + (42 @2) + (9:19 @3) + (20:58 @4) 4.89 km (6:22 / km) +89m 5:50 / km ahr:167 max:180 shoes: Salomon Fellcross2
Cycling (Road) 32:24 [1] 11.0 km (20.4 kph) +138m shoes: Commencal Super 4 Carbon
Recovery 15:00 [0]
Cycling 44:47 [1] 13.57 km (18.2 kph) shoes: Commencal Super 4 Carbon
Recovery 25:00 [0]
Note slept:8.15 (rest day)
Note slept:7.75
Running (Road) 53:52 intensity: (12 @0) + (13 @1) + (4:03 @2) + (6:45 @3) + (42:39 @4) 11.4 km (4:44 / km) +63m 4:36 / km ahr:167 max:177 shoes: Salomon Fellcross2
Running hills (Road) 10:00 [4] shoes: Salomon Fellcross2
Running warm up/down (Road) 15:00 [2] 2.2 km (6:49 / km) shoes: Salomon Fellcross2
Cycling (Road) 41:03 [1] 14.34 km (21.0 kph) +71m slept:6.0 shoes: Commencal Super 4 Carbon
Cycling (Road) 38:07 [1] 14.28 km (22.5 kph) +71m shoes: Commencal Super 4 Carbon
Cycling (Road) 37:45 intensity: (23:37 @0) + (13:50 @1) + (18 @2) 14.31 km (22.7 kph) +73m ahr:111 max:134 slept:8.25 shoes: Commencal Super 4 Carbon
Cycling (Road) 34:54 intensity: (12:45 @0) + (13:03 @1) + (9:06 @2) 13.37 km (23.0 kph) +76m ahr:118 max:150 shoes: Commencal Super 4 Carbon
Cycling (Trail) 20:23 intensity: (7:25 @0) + (8:47 @1) + (3:53 @2) + (18 @3) 4.33 km (12.7 kph) +63m ahr:120 max:154 shoes: Commencal Super 4 Carbon
Running warm up/down 6:47 intensity: (9 @0) + (17 @1) + (6:21 @2) 1.16 km (5:51 / km) +3m 5:47 / km ahr:141 max:150 shoes: Salomon Sense Ultra
Running (Trail) 1:42:59 intensity: (1:10 @0) + (15:04 @1) + (25:28 @2) + (26:54 @3) + (34:02 @4) + (21 @5) 14.31 km (7:12 / km) +302m 6:31 / km ahr:155 max:189 shoes: Commencal Super 4 Carbon
Running warm up/down 7:59 intensity: (3 @0) + (19 @1) + (5:50 @2) + (1:47 @3) 1.44 km (5:33 / km) +24m 5:07 / km ahr:146 max:154 shoes: Salomon Sense Ultra
Recovery 20:00 [0]
Cycling (Road) 39:32 intensity: (27:51 @0) + (11:31 @1) + (10 @2) 14.33 km (21.7 kph) +73m ahr:111 max:133 shoes: Commencal Super 4 Carbon
Cycling (Road) 35:13 intensity: (7:28 @0) + (21:51 @1) + (5:54 @2) 14.33 km (24.4 kph) +73m ahr:121 max:150 shoes: Commencal Super 4 Carbon
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