In the 7 days ending Jan 13, 2013:
trail run (easy-MP) 40:04 intensity: (1:18 @2) + (32:54 @3) + (5:52 @4) 8.0 km (5:01 / km) +120m 4:40 / km ahr:141 max:164 slept:8.0 weight:160lbs
stretching warm up/down (legs and lower back) 10:00 [0]
strength workout (core, upper body, legs) 22:00 [1] slept:7.0 weight:160lbs
trail run (easy) 40:20 intensity: (8:14 @2) + (30:25 @3) + (1:41 @4) 8.2 km (4:55 / km) +100m 4:38 / km ahr:146 max:160 slept:9.5 weight:161lbs shoes: Adidas Adizero Adios 2
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