In the 7 days ending Feb 5, 2012:
Running (Treadmill) 2:03:03 intensity: (5 @0) + (6:08 @1) + (30:00 @2) + (36:02 @3) + (50:48 @4) 14.5 mi (8:29 / mi) ahr:145 max:188 shoes: Asics Hyperspeed Red White
Running (Treadmill) 49:27 intensity: (1:20 @1) + (11:20 @2) + (14:11 @3) + (20:31 @4) + (2:05 @5) 7.2 mi (6:52 / mi) ahr:141 max:164 shoes: Mizuno Wave Universe 4 Red
Cross Training (Weights + Core) 1:00:30 intensity: (5:57 @0) + (41:43 @1) + (12:21 @2) + (29 @3) ahr:103 max:135 shoes: Mizuno Wave Universe 4 Red
Running 32:01 intensity: (4:56 @2) + (12:23 @3) + (13:37 @4) + (1:05 @5) 2.15 mi (14:54 / mi) +39ft 14:38 / mi ahr:146 max:198 shoes: Mizuno Wave Universe 4 Red
Running 58:21 intensity: (6 @0) + (2:38 @1) + (11:29 @2) + (42:26 @3) + (1:42 @4) 7.22 mi (8:05 / mi) +117ft 7:58 / mi ahr:133 max:158 shoes: Asics Nimbus 11 Metallic Orang
Running intervals 48:04 intensity: (3:36 @1) + (8:54 @2) + (26:17 @3) + (8:02 @4) + (1:15 @5) 6.16 mi (7:48 / mi) +110ft 7:40 / mi ahr:136 max:166 shoes: Saucony ProGrid Kinvara2 Grey
Cross Training 1:07:00 intensity: (10:00 @1) + (40:00 @2) + (17:00 @3)
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