In the 30 days ending Nov 30, 2009:
Running (roads) long 54:03 intensity: (27:01 @1) + (26:02 @2) + (1:00 @3) 8.69 km (6:13 / km) +80m 5:57 / km ahr:139 max:153 shoes: Asics Trail Attack
Running (terrain) long 1:10:14 intensity: (29:55 @1) + (33:45 @2) + (6:34 @3) 9.58 km (7:20 / km) +330m 6:15 / km ahr:133 max:155 shoes: VJ Panther
Running (terrain) long 1:13:35 intensity: (1:54 @1) + (18:07 @2) + (48:31 @3) + (5:03 @4) 10.73 km (6:51 / km) +600m 5:21 / km ahr:148 max:162 shoes: VJ Panther
Running (mixed) long 37:52 intensity: (31:52 @2) + (5:00 @3) + (1:00 @4) 6.36 km (5:57 / km) +133m 5:24 / km ahr:153 max:165 shoes: Asics Trail Attack
Running (terrain) 1:26:31 intensity: (43:21 @0) + (26:33 @1) + (13:24 @2) + (3:13 @3) 6.75 km (12:49 / km) +428m 9:44 / km ahr:116 max:152 shoes: VJ Panther
Running (mixed) long 55:32 intensity: (2:00 @0) + (24:32 @1) + (25:00 @2) + (4:00 @3) 8.0 km (6:56 / km) +200m 6:10 / km ahr:138 max:156 shoes: Asics Trail Attack
Running (mixed) long 58:52 intensity: (4:31 @1) + (18:14 @2) + (33:17 @3) + (2:50 @4) 9.82 km (6:00 / km) ahr:145 max:170 shoes: Asics Trail Attack
Running (roads) intervals 43:24 intensity: (3:36 @1) + (11:15 @2) + (10:10 @3) + (12:46 @4) + (5:37 @5) 7.49 km (5:48 / km) +164m 5:14 / km ahr:151 max:176 shoes: Asics Trail Attack
Running (terrain) long 1:43:12 intensity: (41:48 @1) + (56:20 @2) + (5:04 @3) 11.11 km (9:17 / km) +640m 7:13 / km ahr:135 max:163 shoes: VJ Panther
Running (mixed) long 45:36 intensity: (34:56 @1) + (10:40 @2) 5.5 km (8:17 / km) +318m 6:26 / km ahr:126 max:150 shoes: Asics Trail Attack
Running (mixed) long 1:30:31 intensity: (3:24 @1) + (1:02:01 @2) + (24:23 @3) + (43 @4) 14.28 km (6:20 / km) +579m 5:16 / km ahr:147 max:162 shoes: Asics Trail Attack
Running (roads) intervals 52:11 intensity: (4:25 @1) + (15:32 @2) + (13:19 @3) + (12:42 @4) + (6:13 @5) 9.01 km (5:48 / km) +150m 5:21 / km ahr:153 max:174 shoes: Asics Trail Attack
Running (terrain) long 1:06:11 intensity: (11:43 @1) + (46:46 @2) + (5:23 @3) + (2:19 @4) 8.32 km (7:57 / km) +315m 6:41 / km ahr:143 max:159 shoes: VJ Panther
Running (terrain) 1:51:55 intensity: (29:36 @1) + (1:06:13 @2) + (16:06 @3) 11.16 km (10:02 / km) +780m 7:26 / km ahr:139 max:164 shoes: VJ Panther
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