In the 1 days ending Oct 8, 2012:
Cross train 30:00 intensity: (15:00 @3) + (15:00 @4)
Running intervals 29:59 intensity: (23 @2) + (28 @3) + (14:13 @4) + (14:55 @5) 3.1 mi (9:40 / mi) ahr:178 max:188 shoes: Sportiva C lite 2.0
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