In the 7 days ending Dec 18, 2011:
Running 1:16:01 intensity: (59 @0) + (6:36 @1) + (29:36 @2) + (30:47 @3) + (6:34 @4) + (1:29 @5) 10.39 km (7:19 / km) +413m 6:06 / km ahr:137 max:196 shoes: Asics Gel-Trabuco 14
Mountain Bike 2:27:04 intensity: (1:10 @0) + (7:03 @1) + (1:02:18 @2) + (1:12:27 @3) + (4:06 @4) 48.3 km (19.7 kph) +166m ahr:136 max:174 shoes: Louis Garneau Montana XT
Note (rest day)
Cycling 29:28 intensity: (36 @1) + (3:59 @2) + (14:26 @3) + (10:27 @4) 12.75 km (26.0 kph) +22m ahr:150 max:174 shoes: Exustar E-SR540
Cycling 27:42 intensity: (25 @0) + (1:22 @1) + (8:52 @2) + (13:11 @3) + (3:52 @4) 12.56 km (27.2 kph) +3m ahr:141 max:169 shoes: Exustar E-SR540
Cycling 26:00 intensity: (6 @0) + (1:33 @1) + (4:33 @2) + (10:02 @3) + (9:32 @4) + (14 @5) 12.7 km (29.3 kph) +23m ahr:148 max:176 shoes: Exustar E-SR540
Cycling 31:51 intensity: (2:04 @0) + (5:16 @1) + (17:33 @2) + (6:58 @3) 12.34 km (23.2 kph) +2m ahr:125 max:150 shoes: Exustar E-SR540
Running 37:40 intensity: (13 @0) + (47 @1) + (6:25 @2) + (30:15 @3) 8.11 km (4:39 / km) +44m 4:31 / km ahr:140 max:153 shoes: Asics GT-2150 (1)
Strength & Core 30:00 [2]
Cycling 28:25 intensity: (23 @0) + (1:45 @1) + (5:06 @2) + (12:33 @3) + (8:38 @4) 12.81 km (27.0 kph) +22m ahr:146 max:175 shoes: Exustar E-SR540
Cycling 31:13 intensity: (23 @0) + (2:30 @1) + (12:57 @2) + (14:56 @3) + (27 @4) 12.4 km (23.8 kph) +2m ahr:134 max:164 shoes: Exustar E-SR540
Running hills 1:24:04 intensity: (5 @0) + (5:26 @1) + (33:07 @2) + (43:07 @3) + (1:51 @4) + (28 @5) 13.02 km (6:27 / km) +408m 5:35 / km ahr:135 max:181 shoes: Asics Gel-Trabuco 14
Cycling 27:27 intensity: (3 @0) + (26 @1) + (4:26 @2) + (10:02 @3) + (11:03 @4) + (1:27 @5) 12.87 km (28.1 kph) +22m ahr:152 max:182 shoes: Exustar E-SR540
Cycling 30:16 intensity: (26 @0) + (2:24 @1) + (11:52 @2) + (12:48 @3) + (2:46 @4) 12.38 km (24.5 kph) +2m ahr:137 max:163 shoes: Exustar E-SR540
Running 1:04:41 intensity: (41 @0) + (10:30 @1) + (29:37 @2) + (22:49 @3) + (1:04 @4) 9.26 km (6:59 / km) +298m 6:01 / km ahr:131 max:160 shoes: Asics GT-2150 (2)
Cycling 26:41 intensity: (20 @0) + (44 @1) + (4:28 @2) + (11:49 @3) + (9:20 @4) 12.96 km (29.1 kph) +22m ahr:147 max:170 shoes: Exustar E-SR540
Cycling 29:32 intensity: (49 @0) + (1:24 @1) + (9:47 @2) + (16:27 @3) + (1:05 @4) 12.36 km (25.1 kph) +1m ahr:138 max:163 shoes: Exustar E-SR540
Running 35:38 intensity: (7 @0) + (12 @1) + (3:29 @2) + (31:50 @3) 7.82 km (4:34 / km) +26m 4:29 / km ahr:142 max:155 shoes: Asics GT-2150 (1)
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