In the 7 days ending Dec 13, 2009:
Running 26:55 [3] 3.1 mi (8:41 / mi) ahr:180 max:186 slept:6.0 shoes: Mizuno Ascend Wave 4
Running 12:00 [2] 0.75 mi (16:00 / mi) ahr:153 max:178 shoes: Mizuno Ascend Wave 4
Running intervals 45:00 [4] 4.0 mi (11:15 / mi) slept:6.0 shoes: Brooks Beast
Note slept:4.0 (rest day)
Running (easy) 34:17 [3] 3.0 mi (11:26 / mi) ahr:157 max:172 slept:6.5 weight:157lbs shoes: Mizuno Ascend Wave 4
Cross train 25:00 [1]
Running intervals 19:26 [4] 2.0 mi (9:43 / mi) ahr:152 max:193 slept:5.5 weight:157lbs shoes: Brooks Adrenaline 9
Running tempo (fartlek) 19:11 [4] 2.0 mi (9:35 / mi) ahr:147 max:185 slept:6.0
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