In the 7 days ending Jul 12, 2014:
Running (Easy run Lanton) 45:00 [3] 4.5 mi (10:00 / mi) shoes: Asics 2050
Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi) shoes: Asics 2050
Biking long (M/bike Ancrum rideout) 2:00:00 [3] 15.0 mi (8:00 / mi)
Running warm up/down 22:00 [3] 2.5 mi (8:48 / mi) shoes: Asics 2050
Running tempo 20:23 [4] 3.0 mi (6:48 / mi) shoes: La Sportiva
Running (easy off road) 43:00 [3] 4.3 mi (10:00 / mi) shoes: La Sportiva
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