In the 7 days ending Dec 6, 2009:
trail run (easy) 57:00 [2] 10.9 km (5:14 / km) +170m 4:51 / km slept:8.0 weight:150lbs shoes: Adidas Kanadia Trail
stretching warm up/down (legs and back) 10:00 [0]
road run (commute - work) 38:40 [2] 7.9 km (4:54 / km) +35m 4:47 / km ahr:144 max:155 slept:8.0 weight:152lbs shoes: Asics Gel-Kayano-XII-2006
strength workout (circuit 1x12) 18:50 intensity: (40 @0) + (8:30 @1) + (8:20 @2) + (1:20 @3) ahr:119 max:152 slept:8.5 weight:151lbs
cycling (commute - work) 17:37 intensity: (8:00 @2) + (5:50 @3) + (3:47 @4) 7.5 km (2:21 / km) +35m 2:18 / km ahr:144 max:164
cycling (commute - home) 19:16 intensity: (5:56 @2) + (10:50 @3) + (2:30 @4) 7.5 km (2:34 / km) +65m 2:28 / km ahr:146 max:164
cycling (commute - work) 21:40 intensity: (15 @1) + (13:25 @2) + (8:00 @3) 7.5 km (2:53 / km) +35m 2:49 / km ahr:136 max:155 slept:9.0
cycling (commute - home) 18:50 intensity: (9:50 @2) + (9:00 @3) 7.5 km (2:31 / km) +65m 2:24 / km ahr:139 max:160
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