In the 28 days ending Feb 28, 2017:
Run 2:36:19 intensity: (21 @1) + (7:58 @2) + (31:01 @3) + (1:55:11 @4) + (1:48 @5) 16.29 mi (9:36 / mi) +825ft 9:09 / mi ahr:148 max:165
Biking 2:25:34 [3] 40.73 mi (16.8 mph) +204ft
Run 2:26:25 [3] 10.71 mi (13:40 / mi) +1326ft 12:14 / mi
Run 1:09:45 intensity: (1:00 @1) + (14:20 @2) + (48:15 @3) + (6:10 @4) 6.45 mi (10:49 / mi) +274ft 10:24 / mi ahr:131 max:154
Stepmill 30:00 [3] 3.93 mi (7:38 / mi)
Stepmill 15:00 [3] 1.65 mi (9:06 / mi)
Run 1:00:00 intensity: (5:30 @2) + (46:31 @3) + (3:59 @4) + (4:00 @5) 5.67 mi (10:35 / mi) +73ft 10:27 / mi ahr:133 max:176
Stepmill 45:00 [3]
Strength 25:00 [3]
Stepmill 15:00 [3]
Strength 30:00 [3]
Stepmill 30:00 [3]
Stepmill 10:00 [3]
Run 2:04:46 [3] 12.61 mi (9:54 / mi) +816ft 9:19 / mi
Run 52:06 [3] 3.81 mi (13:40 / mi) +467ft 12:14 / mi
Strength 15:00 [3]
Run 47:12 [3] 3.81 mi (12:23 / mi) +328ft 11:27 / mi
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