In the 7 days ending Dec 1, 2019:
Running long 1:18:06 intensity: (14 @1) + (10:41 @2) + (1:00:05 @3) + (7:06 @4) 13.37 km (5:50 / km) +588m 4:47 / km ahr:152 max:171 shoes: VJ Irocks 2
Running warm up/down 15:26 [2] 3.02 km (5:07 / km) ahr:143 max:164 shoes: VJ Irocks 2
Running tempo 15:30 [4] 4.05 km (3:50 / km) +51m 3:36 / km ahr:158 max:174 shoes: VJ Irocks 2
Running warm up/down 12:44 [2] 2.02 km (6:18 / km) ahr:146 max:160 shoes: VJ Irocks 2
Running 29:06 [2] 6.33 km (4:36 / km) +83m 4:19 / km ahr:143 max:160 shoes: Nike Air Zoom Pegasus 35
Running 3:00 intensity: (2:18 @1) + (42 @2) 0.59 km (5:06 / km) +13m 4:36 / km ahr:118 max:127
Running intervals 55:42 intensity: (8:12 @1) + (19:21 @2) + (28:09 @3) 10.61 km (5:15 / km) +73m 5:04 / km ahr:141 max:164 shoes: Nike Air Zoom Pegasus 35
Running 33:51 [2] 7.37 km (4:36 / km) +98m 4:18 / km ahr:149 max:163 shoes: Nike Air Zoom Pegasus 35
Running intervals 58:42 intensity: (4:06 @1) + (16:18 @2) + (36:39 @3) + (1:39 @4) 12.4 km (4:44 / km) +100m 4:33 / km ahr:145 max:172 shoes: Nike Air Zoom Pegasus 35
Running 41:52 intensity: (1:45 @1) + (16:25 @2) + (21:07 @3) + (2:35 @4) 8.55 km (4:54 / km) +117m 4:35 / km ahr:147 max:172 shoes: Nike Air Zoom Pegasus 35
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