In the 7 days ending Jun 23, 2014:
Note (rest day)
Trail Running race (Run for the Ages Nolde) 51:59 [5] 10.0 km (5:12 / km) +303m 4:31 / km shoes: Saucony Xodus 4
Trail Running (Easy) 35:00 [3] 3.0 mi (11:40 / mi) shoes: Saucony Xodus 4
Road Running race 22:21 intensity: (9 @3) + (2:24 @4) + (19:48 @5) 5.0 km (4:28 / km) +106m 4:02 / km ahr:183 max:192 shoes: New Balance Road #2
Hiking 1:45:00 [3] 4.0 mi (26:15 / mi) shoes: Saucony Xodus 4
Trail Running 16:29 [3] 1.76 mi (9:20 / mi) +33m 8:50 / mi shoes: Saucony Xodus 4
Road Running 13:00 [3] 3.2 km (4:04 / km) shoes: New Balance Road 9.5
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