In the 7 days ending Dec 23, 2012:
Note (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 30:00 intensity: (10:00 @2) + (10:00 @3) + (10:00 @4)
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 intervals 30:00 intensity: (15:00 @3) + (15:00 @4) 3.6 mi (8:20 / mi) shoes: Asics Gel DS 15
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