In the 7 days ending Apr 28, 2013:
road run warm up/down 15:00 [2] 2.0 km (7:30 / km) +110m 5:53 / km shoes: Inov8 OROC280 (2012)
◪ race (Middle - Red) 44:06 intensity: (1:56 @1) + (6:08 @2) + (21:18 @3) + (14:44 @4) 5.0 km (8:49 / km) +190m 7:25 / km ahr:150 max:164 shoes: Inov8 OROC280 (2012)
road run warm up/down 10:00 [3] 1.5 km (6:40 / km) +25m 6:09 / km shoes: Inov-8 Talon 212
◪ race 21:58 intensity: (2:30 @1) + (3:08 @2) + (9:40 @3) + (6:40 @4) 3.0 km (7:19 / km) +140m 5:56 / km ahr:153 max:164 shoes: Inov-8 Talon 212
trail run warm up/down 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km slept:6.0 weight:160lbs shoes: Inov8 OROC280 (2012)
◪ race (Middle - Red) 33:35 intensity: (21 @1) + (1:22 @2) + (8:03 @3) + (20:26 @4) + (3:23 @5) **** 4.8 km (7:00 / km) +130m 6:10 / km ahr:158 max:168 spiked:14/16c shoes: Inov8 OROC280 (2012)
◪ race (Sprint - Red) 21:07 intensity: (16 @1) + (14 @2) + (35 @3) + (15:05 @4) + (4:57 @5) ahr:162 max:170
cycling (commute) 30:00 intensity: (15:00 @1) + (15:00 @2) 10.0 km (3:00 / km) +70m 2:54 / km slept:8.0
road run (commute - work) 52:00 intensity: (19 @1) + (5:06 @2) + (46:24 @3) + (11 @4) 10.6 km (4:54 / km) +65m 4:46 / km ahr:145 max:161 slept:9.0 weight:159lbs shoes: Adidas Boston
road run (commute - work) 53:12 intensity: (12 @1) + (16:22 @2) + (36:38 @3) 10.6 km (5:01 / km) +65m 4:52 / km ahr:142 max:154 slept:7.5 weight:159.5lbs shoes: Adidas Adizero Adios 2
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