In the 7 days ending Oct 9, 2016:
running (pk) 24:46 intensity: (2:51 @0) + (10:25 @1) + (10:03 @2) + (1:27 @3) 4.18 km (5:56 / km) +10m 5:51 / km ahr:129 max:155 shoes: Asics GL-DS Trainer 19
body work 30:00 [0]
body work (stretch) 7:00 [0]
Strength (lower body) 30:00 [2]
mtb 41:21 intensity: (34:14 @0) + (6:17 @1) + (48 @2) + (2 @4) 11.26 km (16.3 kph) +80m ahr:111 max:160 shoes: Trek Superfly FS 9
body work (roll / stretch) 25:00 [0]
running (warm up) 14:37 intensity: (2:36 @0) + (3:37 @1) + (7:49 @2) + (35 @3) 2.28 km (6:25 / km) +10m 6:17 / km ahr:124 max:149 shoes: Asics GL-DS Trainer 19
running race 22:17 intensity: (57 @0) + (9 @1) + (7 @2) + (44 @3) + (2:18 @4) + (18:02 @5) 5.03 km (4:26 / km) +35m 4:17 / km ahr:174 max:183 shoes: Asics GL-DS Trainer 19
running (warm down) 5:01 intensity: (1 @0) + (2:58 @1) + (1:17 @2) + (45 @3) 0.77 km (6:30 / km) ahr:123 max:152 shoes: Asics GL-DS Trainer 19
body work (stretch) 10:00 [0]
Strength (upper body) 50:00 [1]
body work (stretch - lower) 24:00 [0]
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