In the 7 days ending Oct 30, 2016:
◪ (hanging controls) 1:32:19 [1] **** 4.06 km (22:44 / km) +200m 18:15 / km spiked:10/10c shoes: Icebugs Spirit 2015
trail run (easy - MP) 53:32 [3] 10.42 km (5:08 / km) +160m 4:46 / km slept:10.0 weight:161lbs shoes: Adidas Adizero Adios 2
stretching warm up/down (legs and back) 10:00 [0]
road run (commute work) 9:30 intensity: (6:30 @2) + (3:00 @3) 1.8 mi (5:17 / mi) +5m 5:14 / mi slept:7.0 shoes: Adidas Adizero Adios 2 Blue
road run (commute lunch) 9:00 [3] 1.8 km (5:00 / km) +5m 4:56 / km shoes: Adidas Adizero Adios 2 Blue
road run (commute work) 13:00 [3] 2.5 km (5:12 / km) +10m 5:06 / km slept:8.0 shoes: Adidas Slingshot Trail
road run (commute lunch) 9:30 [2] 1.8 km (5:17 / km) +5m 5:12 / km shoes: Adidas Slingshot Trail
road run (commute - home) 10:00 intensity: (3:00 @2) + (7:00 @3) 1.9 km (5:16 / km) +20m 5:00 / km shoes: Adidas Slingshot Trail
road run (commute work) 9:30 [2] 1.8 km (5:17 / km) +5m 5:12 / km slept:7.0 shoes: Adidas Adizero Adios 2
road run (commute lunch) 9:30 [2] 1.8 mi (5:17 / mi) +5m 5:14 / mi
road run (commute work) 9:30 [2] 1.8 km (5:17 / km) +5m 5:12 / km slept:7.5 weight:162lbs shoes: Adidas Slingshot Trail
road run (commute home) 9:30 intensity: (3:00 @2) + (6:30 @3) 1.8 km (5:17 / km) +15m 5:04 / km shoes: Adidas Slingshot Trail
road run (commute work) 21:00 [2] 3.8 km (5:32 / km) +5m 5:29 / km slept:6.0 weight:162lbs shoes: Adidas Boston
road run warm up/down (commute lunch) 10:00 [2] 1.8 km (5:33 / km) +5m 5:29 / km
road run (commute home) 9:30 [2] 1.8 km (5:17 / km) +15m 5:04 / km shoes: Adidas Boston
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