In the 7 days ending Nov 13, 2016:
running in the terrain warm up/down 21:21 intensity: (40 @0) + (20:08 @1) + (33 @2) 2.82 km (7:35 / km) +85m 6:35 / km ahr:120 max:135 shoes: VJ supra 2015
core and strength 10:20 intensity: (1:45 @0) + (3:44 @1) + (4:38 @2) + (13 @3) ahr:126 max:153
running in the terrain long 1:40:24 intensity: (33 @0) + (42:05 @1) + (57:46 @2) 11.71 km (8:34 / km) +535m 6:59 / km ahr:132 max:147 shoes: VJ supra 2015
running in the terrain warm up/down 31:46 intensity: (36 @0) + (16:41 @1) + (14:29 @2) 2.86 km (11:06 / km) +26m 10:37 / km ahr:131 max:140 shoes: VJ supra 2015
core and strength 47:09 intensity: (34:20 @0) + (12:16 @1) + (33 @2) ahr:101 max:138
running in the terrain intervals 1:02:34 intensity: (30 @0) + (20:52 @1) + (14:46 @2) + (25:05 @3) + (1:21 @4) 10.05 km (6:13 / km) +290m 5:26 / km ahr:141 max:163 shoes: VJ supra 2015
Note (rest day)
running in the terrain warm up/down 24:49 intensity: (46 @0) + (20:39 @1) + (3:24 @2) 3.19 km (7:46 / km) +68m 7:01 / km ahr:121 max:143 shoes: Inov 8 x talon 212 (2015)
core and strength 29:22 intensity: (1:15 @0) + (14:39 @1) + (12:05 @2) + (36 @3) + (47 @4) ahr:132 max:165
running 45:05 intensity: (6:31 @0) + (26:13 @1) + (12:21 @2) 6.98 km (6:27 / km) +177m 5:44 / km shoes: Inov 8 x talon 212 (2015)
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