In the 31 days ending Dec 31, 2012:
Note slept:135.6 weight:155lbs (rest day)
Running long 1:59:18 intensity: (2 @2) + (17:30 @3) + (1:41:05 @4) + (41 @5) 11.76 mi (10:09 / mi) +705ft 9:36 / mi ahr:173 max:187 shoes: Hoka One One
Cross train 30:00 intensity: (10:00 @2) + (10:00 @3) + (10:00 @4)
Cross train (+ rows) 30:00 intensity: (20:00 @2) + (10:00 @3)
Running tempo 55:29 intensity: (3 @1) + (4 @2) + (24:50 @3) + (30:32 @4) 6.02 mi (9:13 / mi) +203ft 8:56 / mi ahr:164 shoes: Hoka One One
Running intervals 30:00 intensity: (15:00 @3) + (15:00 @4) 3.6 mi (8:20 / mi) shoes: Asics Gel DS 15
Note (rest day)
Note rhr:51 slept:136.6 weight:155.2lbs (rest day)
Running long 1:46:38 intensity: (36:38 @3) + (1:10:00 @4) 10.84 mi (9:50 / mi) +620ft 9:20 / mi shoes: Hoka One One
Running 45:00 intensity: (22:00 @3) + (23:00 @4) 5.0 mi (9:00 / mi) shoes: Asics Gel DS 15
Cross train 30:00 intensity: (15:00 @2) + (15:00 @3)
Note slept:137.4 weight:154.4lbs (rest day)
Cross train (+ rows) 30:00 intensity: (15:00 @2) + (15:00 @3)
Running tempo 1:31:07 intensity: (39:43 @3) + (51:24 @4) 10.03 mi (9:05 / mi) +328ft 8:49 / mi ahr:164 shoes: Hoka One One
Running long 1:37:30 [3] 10.0 mi (9:45 / mi) ahr:161 max:188 shoes: Hoka One One
Note slept:138.6 weight:156.8lbs (rest day)
Cross train 30:00 [3] weight:155lbs
Running 45:00 [4] 5.0 mi (9:00 / mi) shoes: Hoka One One
Note weight:153.3lbs
Cross train 30:00 intensity: (10:00 @2) + (20:00 @3)
Running 1:31:24 [3] 9.1 mi (10:03 / mi) +305ft 9:44 / mi ahr:155 max:176 shoes: Hoka One One
Running 29:53 [4] 3.6 mi (8:18 / mi) ahr:165 max:180 shoes: Asics Gel DS 15
Note weight:154.6lbs
Running long 1:30:25 intensity: (59:31 @3) + (30:54 @4) 9.0 mi (10:03 / mi) +302ft 9:44 / mi ahr:161 max:186 shoes: Hoka One One
Cross train (foam roller/stretch) 30:00 [0]
Cross train 30:00 intensity: (20:00 @2) + (10:00 @3)
Running tempo 48:25 intensity: (1:37 @1) + (1:14 @2) + (19:48 @3) + (25:46 @4) 5.14 mi (9:25 / mi) +148ft 9:10 / mi ahr:162 max:181 shoes: Hoka One One
Cross train (rowing/stepper) 30:00 intensity: (15:00 @2) + (15:00 @3)
Running tempo 1:29:20 intensity: (24 @1) + (1:21 @2) + (42:01 @3) + (45:32 @4) + (2 @5) 9.0 mi (9:56 / mi) +230ft 9:41 / mi ahr:162 max:185 shoes: Sportiva C lite 2.0
Running intervals 30:13 intensity: (46 @2) + (3:24 @3) + (26:03 @4) 3.2 mi (9:27 / mi) ahr:170 max:182 (sick) shoes: Asics Gel DS 15
Running long (So Cal) 1:21:43 intensity: (27 @1) + (9:00 @2) + (30:34 @3) + (40:38 @4) + (1:04 @5) 8.03 mi (10:11 / mi) +686ft 9:25 / mi ahr:163 max:187 (sick) shoes: Hoka One One
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