In the 7 days ending May 24, 2009:
trail run long (easy) 1:17:04 [2] 13.0 km (5:56 / km) +260m 5:23 / km ahr:127 max:147 slept:10.0 shoes: Nike Air Pegasus 2006
◪ (set-up work) 1:40:00 [2] 10.0 km (10:00 / km) +250m 8:53 / km spiked:27/27c slept:4.0 shoes: Puma - Narabota XC Brown
road run (commute) 38:10 intensity: (10:00 @2) + (28:10 @3) 7.9 km (4:50 / km) +35m 4:44 / km ahr:147 max:159 slept:9.0 weight:154lbs shoes: Adidas Boston
stretching warm up/down (back and legs) 10:00 [0]
trail run (easy) 56:52 intensity: (19:07 @2) + (37:45 @3) 11.5 km (4:57 / km) +200m 4:33 / km ahr:146 max:159 slept:8.0 weight:154lbs shoes: Nike Air Pegasus 2006
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