In the 1 days ending Nov 19, 2012:
Cross train 30:00 intensity: (15:00 @2) + (15:00 @3)
Running intervals (2/2 min 7/6 mph) 29:41 intensity: (44 @2) + (10:15 @3) + (18:42 @4) 3.3 mi (9:00 / mi) ahr:163 max:177 shoes: Sportiva C lite 2.0
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