In the 7 days ending Feb 11, 2017:
Note (rest day)
running warm up/down 16:34 intensity: (3:50 @1) + (12:44 @2) 3.13 km (5:18 / km) +21m 5:07 / km ahr:122 max:133
running tempo 19:09 intensity: (1:11 @1) + (2:55 @2) + (5:43 @3) + (8:24 @4) + (56 @5) 5.01 km (3:50 / km) +3m 3:49 / km ahr:157 max:186
running warm up/down 10:18 intensity: (1:20 @1) + (8:38 @2) + (20 @3) 2.08 km (4:57 / km) +3m 4:55 / km ahr:133 max:150
running (recovery) 1:24:33 intensity: (16:49 @1) + (31:25 @2) + (27:29 @3) + (8:50 @4) 15.16 km (5:35 / km) +184m 5:15 / km ahr:143 max:176
running warm up/down 16:01 intensity: (12:50 @1) + (3:11 @2) 2.71 km (5:55 / km) +24m 5:40 / km ahr:110 max:126
running intervals 35:37 intensity: (1:41 @1) + (7:54 @2) + (8:20 @3) + (15:46 @4) + (1:56 @5) 8.09 km (4:24 / km) +36m 4:19 / km ahr:158 max:182
running warm up/down 19:06 intensity: (3:13 @1) + (14:11 @2) + (1:42 @3) 3.33 km (5:45 / km) +12m 5:38 / km ahr:132 max:155
running long 1:50:14 intensity: (33:51 @1) + (1:01:58 @2) + (12:38 @3) + (1:47 @4) 21.47 km (5:08 / km) +314m 4:47 / km ahr:130 max:170
running long 2:24:21 intensity: (6:04 @0) + (2:36 @1) + (26:01 @2) + (18:31 @3) + (32:28 @4) + (58:41 @5) 31.23 km (4:37 / km) +433m 4:19 / km ahr:172 max:227
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