In the 7 days ending Sep 5, 2010:
road run warm up/down 10:00 [4] slept:5.0 weight:153lbs shoes: Adidas Kanadia Trail
◪ (Local Meet Blue) 1:58:30 [4] ***** 13.0 km (9:07 / km) +450m 7:46 / km spiked:12/22c shoes: Inov8 Oroc 280
cycling (commute - work) 59:51 intensity: (1:51 @0) + (7:41 @1) + (34:46 @2) + (14:31 @3) + (1:02 @4) * 25.9 km (2:19 / km) +80m 2:17 / km ahr:132 max:161 slept:6.5 weight:152lbs
cycling (commute - home) 1:05:04 intensity: (1:40 @0) + (10:34 @1) + (51:54 @2) + (56 @3) * 26.5 km (2:27 / km) +100m 2:25 / km ahr:125 max:161
trail run (easy) 26:54 intensity: (7:30 @1) + (15:32 @2) + (2:38 @3) + (1:14 @4) 5.1 km (5:16 / km) +95m 4:50 / km weight:150lbs shoes: Adidas Kanadia Trail
cycling (commute - work) 24:30 [2] 10.4 km (2:21 / km) +45m 2:18 / km ahr:136 max:168
cycling (commute - home) 26:13 [2] 10.4 km (2:31 / km) +65m 2:27 / km ahr:130 max:154
cycling (commute - work) 29:00 [2] 11.0 km (2:38 / km) +80m 2:33 / km slept:7.5
cycling (commute - home) 25:48 [2] 10.4 km (2:29 / km) +65m 2:24 / km
cycling (commute - work) 25:13 intensity: (1:05 @1) + (13:28 @2) + (10:40 @3) 10.5 km (2:24 / km) +50m 2:21 / km ahr:140 max:157 slept:10.0 weight:153lbs
cycling (commute - home) 22:50 intensity: (9:10 @2) + (10:25 @3) + (2:45 @4) + (30 @5) 10.4 km (2:12 / km) +70m 2:07 / km ahr:146 max:170
cycling (commute - work) 27:20 [2] 11.0 km (2:29 / km) +50m 2:26 / km ahr:144 max:157 slept:7.5 weight:154lbs
cycling (commute - home) 24:15 [3] 10.4 km (2:20 / km) +70m 2:15 / km
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