In the 7 days ending Oct 14, 2012:
Note (rest day)
Running hills 57:39 intensity: (9 @0) + (5:35 @1) + (34 @2) + (16:56 @3) + (33:46 @4) + (39 @5) 12.64 km (4:34 / km) +227m 4:11 / km ahr:146 max:173 shoes: Asics GEL Magic Racer IV
Running long 42:03 intensity: (4:53 @0) + (27 @1) + (8 @2) + (10:53 @3) + (25:42 @4) 9.65 km (4:22 / km) +44m 4:16 / km ahr:141 max:163 shoes: Asics GT-2150 Black
Strength 40:00 [3] shoes: Kilkenny XC
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