In the 7 days ending Jul 21, 2011:
Swimming 1:25:00 [3] 4.0 km (21:15 / km)
Running 41:58 [3] 7.68 km (5:28 / km) +150m 4:59 / km shoes: ASICS Trabuco (grey)
Note (rest day)
Swimming 1:15:00 [3] 3.5 km (21:26 / km)
Running 42:31 intensity: (25:00 @2) + (12:00 @3) + (5:00 @4) + (31 @5) 7.68 km (5:32 / km) +150m 5:03 / km shoes: ASICS Trabuco (red&yellow)
Swimming 1:10:00 [3] 3.2 km (21:52 / km)
Running 1:34:55 [2] 10.68 km (8:53 / km) +408m 7:28 / km shoes: ASICS Trabuco (red&yellow)
Wind trainer 1:40:00 intensity: (40:00 @2) + (40:00 @3) + (20:00 @4) shoes: Bike, Kestrel
MTB 45:45 intensity: (36:00 @4) + (9:45 @5) 15.0 km (19.7 kph) shoes: MTB, Scott Scale 30
Running warm up/down (SE Runners) 4:57 [1] 0.75 km (6:38 / km) shoes: ASICS Trabuco (red&yellow)
Running (SE Runners) 5:30 [1] 0.9 km (6:05 / km) +27m 5:18 / km shoes: ASICS Trabuco (red&yellow)
Running race (SE Runners) 23:44 [4] 4.99 km (4:45 / km) +89m 4:22 / km shoes: ASICS Trabuco (red&yellow)
Swimming 45:00 [3] 2.25 km (20:00 / km)
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