In the 7 days ending Feb 5, 2017:
Running 1:12:40 intensity: (8 @0) + (35:19 @1) + (33:22 @2) + (2:52 @3) + (59 @4) 8.01 km (9:04 / km) +127m 8:24 / km ahr:133 max:170
Note (rest day)
Running 44:20 intensity: (18 @0) + (30:22 @1) + (13:40 @2) 6.32 km (7:01 / km) +35m 6:49 / km ahr:132 max:148
Running warm up/down 15:00 intensity: (7:00 @1) + (8:00 @2) 3.0 km (5:00 / km) ahr:132 max:152
Running technique exercises 15:00 intensity: (7:00 @1) + (8:00 @2) 1.0 km (15:00 / km)
Running tempo (4km) 20:34 intensity: (6:00 @3) + (13:00 @4) + (1:34 @5) 4.0 km (5:09 / km) max:181
Running warm up/down 13:00 [2] 2.0 km (6:30 / km)
Running 29:41 intensity: (16:54 @1) + (11:56 @2) + (51 @3) 4.32 km (6:53 / km) +29m 6:39 / km ahr:133 max:162
Flexi-Bar 30:59 intensity: (4:44 @0) + (25:47 @1) + (28 @2) ahr:110 max:144
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