In the 7 days ending Oct 19, 2014:
ROAD long 1:40:43 intensity: (17 @0) + (15:58 @1) + (54:37 @2) + (26:40 @3) + (3:11 @4) 23.0 km (4:23 / km) +88m 4:18 / km ahr:159 max:176 shoes: Saucony Kinvara 4
ROAD 35:53 intensity: (20 @0) + (6:26 @1) + (28:31 @2) + (36 @3) 7.86 km (4:34 / km) +26m 4:29 / km ahr:153 max:165 shoes: Saucony Kinvara 3-2
ROAD tempo 57:06 intensity: (29 @0) + (14:56 @1) + (12:37 @2) + (8:37 @3) + (20:27 @4) 13.32 km (4:17 / km) +82m 4:09 / km ahr:162 max:183
ROAD 58:29 intensity: (29 @0) + (13:46 @1) + (44:04 @2) + (10 @3) 11.86 km (4:56 / km) +66m 4:48 / km ahr:152 max:165 shoes: Saucony Kinvara 4
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