In the 31 days ending Dec 31, 2009:
Running (roads) long 1:22:04 intensity: (12 @1) + (35:36 @2) + (46:16 @3) 13.44 km (6:06 / km) +388m 5:20 / km ahr:152 max:164 shoes: Asics Trail Attack
Running (roads) long 1:12:59 intensity: (5:05 @1) + (54:05 @2) + (12:49 @3) + (1:00 @4) 10.64 km (6:52 / km) +340m 5:55 / km ahr:146 max:166 shoes: Asics Trail Attack
Running (roads) long 50:26 intensity: (1:05 @0) + (14:24 @1) + (31:18 @2) + (3:39 @3) 6.83 km (7:23 / km) +211m 6:24 / km ahr:138 max:160 shoes: Asics Trail Attack
Running (terrain) long 57:21 intensity: (4:51 @0) + (33:08 @1) + (18:05 @2) + (1:17 @3) 3.95 km (14:30 / km) +269m 10:49 / km ahr:127 max:142 shoes: VJ Panther
Running (mixed) long 44:50 intensity: (2:39 @1) + (37:07 @2) + (5:04 @3) 5.95 km (7:32 / km) +188m 6:31 / km ahr:158 max:167 shoes: Asics Trail Attack
Running (roads) long 1:03:15 intensity: (2:39 @1) + (18:53 @2) + (36:43 @3) + (5:00 @4) 10.42 km (6:04 / km) +343m 5:13 / km ahr:154 max:166 shoes: Asics Trail Attack
Running (terrain) long 36:14 intensity: (7:41 @1) + (16:28 @2) + (12:05 @3) 3.95 km (9:10 / km) +176m 7:30 / km ahr:140 max:154 shoes: VJ Panther
Running (roads) long 56:22 intensity: (5:38 @2) + (44:09 @3) + (6:35 @4) 9.55 km (5:54 / km) +306m 5:05 / km ahr:152 max:166 shoes: Asics Trail Attack
Running (terrain) long 1:51:59 intensity: (9:06 @0) + (24:48 @1) + (37:58 @2) + (36:35 @3) + (3:32 @4) 8.51 km (13:09 / km) +700m 9:19 / km ahr:138 max:163 shoes: VJ Panther
Running (terrain) warm up/down 40:00 [1] 5.0 km (8:00 / km) shoes: VJ Panther
Running (terrain) intervals 30:00 [3] 5.0 km (6:00 / km) shoes: VJ Panther
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