In the 7 days ending Feb 26, 2023:
LR Session (Easy 8 + 12 MP) 2:20:10 intensity: (11 @0) + (40 @1) + (55:47 @2) + (56:15 @3) + (25:49 @4) + (1:28 @5) 20.01 mi (7:00 / mi) +454ft 6:51 / mi ahr:147 max:177
LR Easy (Easy 2) 16:27 intensity: (8 @0) + (14 @1) + (15:18 @2) + (26 @3) + (1 @4) + (20 @5) 2.09 mi (7:52 / mi) ahr:140 max:180
Easy (Easy 7 + strides) 1:01:40 intensity: (26:01 @2) + (35:39 @3) 8.14 mi (7:35 / mi) +176ft 7:25 / mi ahr:144 max:154
Note
Easy (Easy 8 + Hill Strides) 1:11:14 intensity: (29 @0) + (1:10 @1) + (11:08 @2) + (34:50 @3) + (22:47 @4) + (50 @5) 8.9 mi (8:00 / mi) +505ft 7:36 / mi ahr:151 max:180
Easy (Easy 7) 55:35 intensity: (4:00 @1) + (22:45 @2) + (13:33 @3) + (7:54 @4) + (7:23 @5) 7.01 mi (7:56 / mi) +432ft 7:29 / mi ahr:148 max:172
Session (7x800m (800m)) 59:08 intensity: (5:56 @1) + (1:32 @2) + (18:25 @3) + (32:11 @4) + (1:04 @5) 8.98 mi (6:35 / mi) +98ft 6:31 / mi ahr:154 max:173
Easy (E8 + strides) 1:10:47 intensity: (1 @1) + (24:42 @2) + (43:25 @3) + (2:34 @4) + (5 @5) 9.19 mi (7:42 / mi) +239ft 7:31 / mi ahr:146 max:168
Easy (Easy moany 6) 48:26 intensity: (3 @0) + (5:02 @1) + (35:17 @2) + (7:53 @3) + (11 @4) 6.01 mi (8:04 / mi) +302ft 7:42 / mi ahr:138 max:159
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