In the 7 days ending Dec 25, 2016:
Running, trails 1:25:00 intensity: (1:05:00 @1) + (14:00 @2) + (5:00 @3) + (1:00 @4) 7.92 km (10:44 / km) +137m 9:53 / km ahr:115 max:155 shoes: Salomon SpikeCross 3 2012
Indoor rowing 15:00 intensity: (1:00 @2) + (4:00 @3) + (10:00 @4) 3.73 km (4:01 / km)
Strength 45:00 intensity: (25:00 @2) + (15:00 @3) + (5:00 @4)
Running, trails 52:00 intensity: (43:00 @1) + (6:00 @2) + (3:00 @3) 5.55 km (9:22 / km) +80m 8:44 / km ahr:116 max:157 shoes: Salomon SpikeCross 3 2012
Indoor rowing 15:00 intensity: (10:00 @3) + (5:00 @4) 3.76 km (3:59 / km)
Strength 45:00 intensity: (15:00 @1) + (15:00 @2) + (15:00 @3)
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