In the 7 days ending Dec 16, 2015:
SkiErg warm up/down 8:19 [1]
SkiErg intervals 30:42 intensity: (6:31 @1) + (11:27 @2) + (5:00 @3) + (7:00 @4) + (44 @5) ahr:154 max:179
Running 42:36 intensity: (5:28 @1) + (23:49 @2) + (13:09 @3) + (10 @4) 9.9 km (4:18 / km) +70m 4:09 / km ahr:152 max:168 shoes: UltraBoost (II)
Strength & plyometrics 42:52 intensity: (1:13 @0) + (35:06 @1) + (6:33 @2) ahr:125 max:157
Other 10:15 intensity: (28 @0) + (3:57 @1) + (5:50 @2) ahr:140 max:151
Strength 20:00 [1]
Running 48:07 intensity: (29 @0) + (30:33 @1) + (16:44 @2) + (21 @3) 8.43 km (5:42 / km) +85m 5:26 / km ahr:138 max:163 shoes: UltraBoost (II)
Running 28:11 intensity: (16 @0) + (7:22 @1) + (20:27 @2) + (6 @3) 6.27 km (4:30 / km) +39m 4:22 / km ahr:146 max:159 shoes: UltraBoost (II)
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