In the 1 days ending Oct 12, 2012:
Cross train 30:00 intensity: (15:00 @3) + (15:00 @4)
Running intervals 30:00 intensity: (38 @3) + (11:25 @4) + (17:57 @5) 3.37 mi (8:54 / mi) ahr:177 max:192 shoes: Sportiva C lite 2.0
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