In the 30 days ending Nov 30, 2011:
Running (Treadmill) 42:00 [3] 5.0 mi (8:24 / mi) shoes: Asics Speedstar Black/Red
Cross Training (Weights) 35:00 [3]
Cross Training 30:00 [3]
Running 45:00 [3] 5.0 mi (9:00 / mi) shoes: Saucony A4
Cross Training 30:00 [3] shoes: Nike Free
Running 25:00 [3] 3.5 mi (7:09 / mi) shoes: Saucony ProGrid Kinvara2 Grey
Cross Training 2:00:00 [3]
Running race 3:06:50 intensity: (7 @2) + (1:35 @3) + (1:11:50 @4) + (1:53:18 @5) 26.38 mi (7:05 / mi) +545ft 6:57 / mi ahr:161 max:190 shoes: Saucony ProGrid Kinvara2 Grey
Running 17:00 [3] 2.0 mi (8:30 / mi) shoes: Saucony ProGrid Kinvara2 Grey
Running 25:00 [3] 3.0 mi (8:20 / mi) shoes: Nike Free
Note (rest day)
Running 31:21 intensity: (10:19 @1) + (12:23 @2) + (2:31 @3) + (1:18 @4) + (4:50 @5) 3.0 mi (10:27 / mi) ahr:114 max:179 shoes: Asics Hyperspeed Red White
Cycling 19:29 intensity: (5:21 @0) + (9:22 @1) + (2:24 @2) + (48 @3) + (59 @4) + (35 @5) 2.82 mi (6:54 / mi) +2ft 6:54 / mi ahr:103 max:175
Cross Training 1:10:14 intensity: (1:10:00 @1) + (14 @2) ahr:90 max:116
Cycling 24:03 intensity: (23:34 @1) + (29 @2) 3.0 mi (8:01 / mi) +21ft 7:57 / mi ahr:94 max:123
Running 7:30 [3] 1.0 mi (7:30 / mi) shoes: Asics Speedstar Black/Red
Running 1:08:57 intensity: (24 @0) + (24 @2) + (7:36 @3) + (59:34 @4) + (59 @5) 9.2 mi (7:30 / mi) +39ft 7:28 / mi ahr:163 max:205 shoes: Asics Speedstar Black/Red
Cycling 19:19 intensity: (5 @0) + (16:08 @1) + (3:06 @2) 3.04 mi (6:21 / mi) +41ft 6:17 / mi ahr:106 max:126 shoes: Asics Speedstar Black/Red
Running 30:00 [3] 3.0 mi (10:00 / mi)
Cross Training 30:00 [2]
Running 1:05:00 [3] 8.0 mi (8:07 / mi) shoes: Saucony A4
Running 52:51 intensity: (9 @0) + (12 @1) + (35:30 @2) + (16:42 @3) + (18 @4) 6.21 mi (8:31 / mi) +81ft 8:24 / mi ahr:129 max:148 shoes: Asics Nimbus 12 Black/Orange
Cross Training (Weights + Core) 38:55 intensity: (35:00 @1) + (3:55 @2) ahr:101 max:127 shoes: Asics Hyperspeed Red White
Cycling 32:20 intensity: (12:30 @1) + (15:35 @2) + (4:15 @3) ahr:108 max:140 shoes: Asics Hyperspeed Red White
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