In the 1 days ending Jan 25, 2018:
Running warm up/down 10:28 intensity: (10 @0) + (11 @1) + (16 @2) + (9:11 @3) + (40 @4) 1.74 km (6:01 / km) +47m 5:18 / km ahr:152 max:178 shoes: Inov8 Mudclaw 300
◪ 1:00:02 intensity: (50 @0) + (1:23 @1) + (8:35 @2) + (44:24 @3) + (4:50 @4) *** 7.0 km (8:34 / km) +351m 6:51 / km ahr:153 max:174 spiked:8/15c shoes: Inov8 Mudclaw 300
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