In the 31 days ending Jan 31, 2012:
Run (trail) 41:20 intensity: (4 @1) + (5:37 @2) + (15:04 @3) + (20:35 @4) 8.52 km (4:51 / km) +66m 4:40 / km ahr:161 max:180 shoes: Mizuno Wave Cabrakan 2 (men)
Run (road + trail) 1:48:52 intensity: (15 @1) + (1:28 @2) + (23:13 @3) + (1:23:56 @4) 20.07 km (5:25 / km) +249m 5:06 / km ahr:164 max:183 shoes: Mizuno Wave Cabrakan 2 (men)
Run hills (trail) 39:10 intensity: (5:45 @3) + (21:28 @4) + (11:57 @5) 7.55 km (5:11 / km) +29m 5:06 / km ahr:179 max:194 shoes: Mizuno Wave Cabrakan 2 (men)
Bike (XC) 1:24:12 intensity: (58 @1) + (11:24 @2) + (19:40 @3) + (49:57 @4) + (2:13 @5) 16.98 km (12.1 kph) +95m ahr:163 max:195 shoes: Poison Zyankali XT 2010
Run (trail) 28:56 intensity: (11 @1) + (33 @2) + (2:53 @3) + (21:05 @4) + (4:14 @5) 6.5 km (4:27 / km) +11m 4:25 / km ahr:176 max:194 shoes: Mizuno Wave Cabrakan 2 (men)
Bike race (XC) 1:03:01 intensity: (14 @1) + (10 @2) + (12 @3) + (8:35 @4) + (53:50 @5) 19.6 km (18.7 kph) +123m ahr:189 max:198 shoes: Poison Zyankali XT 2010
Run (trail, grass, mud) 1:05:02 intensity: (15:55 @0) + (11:10 @1) + (7:22 @2) + (3:40 @3) + (24:21 @4) + (2:34 @5) 12.66 km (5:08 / km) +101m 4:56 / km ahr:137 max:188 shoes: Black Diamond Factor 26.5
Ski (pow!) 4:00:00 [3] shoes: Black Diamond Factor 26.5
Ski (forest) 5:00:00 [3] shoes: Black Diamond Factor 26.5
Scrambling 30:00 [2] (rest day) shoes: Black Diamond Factor 26.5
Ski 10:00 [2] shoes: Black Diamond Factor 26.5
Ski (steep) 20:00 [3] shoes: Black Diamond Factor 26.5
Ski (powder) 50:00 [3] shoes: Black Diamond Factor 26.5
Scrambling (glacier) 1:00:00 [2] shoes: Black Diamond Factor 26.5
Scrambling (mixed shit) 2:40:00 [4] shoes: Black Diamond Factor 26.5
Scrambling (hike) 1:30:00 [3] shoes: Black Diamond Factor 26.5
Ski (slack country) 6:00:00 [3] shoes: Black Diamond Factor 26.5
Ski 2:00:00 [2] shoes: Black Diamond Factor 26.5
Note (rest day)
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