In the 7 days ending Dec 16, 2018:
Laufen warm up/down 23:30 intensity: (7 @0) + (3:44 @1) + (9:53 @2) + (4:13 @3) + (5:28 @4) + (5 @5) 4.84 km (4:52 / km) +3m 4:51 / km ahr:162 max:186 (sick) shoes: Brooks Cascadia 11 2017
Intervalle intervals 9:04 intensity: (1:42 @0) + (1:42 @1) + (5:19 @2) + (21 @3) 1.27 km (7:07 / km) +6m 6:57 / km ahr:139 max:172 (sick) shoes: Brooks Cascadia 11 2017
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