In the 31 days ending Dec 31, 2011:
Note rhr:58 slept:8.5
running 22:31 intensity: (14 @1) + (35 @2) + (3:38 @3) + (18:00 @4) + (4 @5) 4.47 km (5:02 / km) ahr:175 max:186 shoes: Saucony - Cohesion (trail)
Stretching/rolling (Phyiso +) 11:30 [1]
S & C (Phyiso +) 12:35 [2]
erg -rowing machine 30:00 [3] 6.0 km (5:00 / km) slept:9.0
Note slept:8.0
walking 30:00 [1]
erg -rowing machine 24:00 [3] 5.0 km (4:48 / km)
erg -rowing machine 20:00 [3] 4.0 km (5:00 / km)
Ice Skating 30:00 [1]
Note rhr:68 slept:10.0
Note slept:9.0
running 43:17 intensity: (1:13 @1) + (55 @2) + (2:34 @3) + (38:35 @4) 8.93 km (4:51 / km) ahr:168 max:178 shoes: Saucony - Cohesion (trail)
erg -rowing machine 20:05 [2] 4.04 km (4:58 / km)
Note rhr:62 slept:10.0
running 30:31 intensity: (14 @1) + (34 @2) + (1:45 @3) + (19:01 @4) + (8:57 @5) 6.25 km (4:53 / km) ahr:180 max:195 shoes: Saucony - Cohesion (trail)
Note rhr:61 slept:10.0
Note rhr:58 slept:12.0
running 40:35 intensity: (21 @1) + (11 @2) + (2:02 @3) + (32:36 @4) + (5:25 @5) 8.22 km (4:56 / km) ahr:180 max:188 shoes: Saucony - Cohesion (trail)
Note slept:7.0
Note slept:6.5
Note rhr:62 slept:7.5
running 32:13 intensity: (17 @1) + (28 @2) + (43 @3) + (26:38 @4) + (4:07 @5) 6.29 km (5:07 / km) ahr:180 max:189 shoes: Saucony - Cohesion (trail)
Note rhr:65 slept:8.0
Note rhr:67 slept:10.0
running 32:42 intensity: (23 @1) + (6 @2) + (2:46 @3) + (29:27 @4) 6.13 km (5:20 / km) ahr:174 max:184 shoes: Saucony - Cohesion (trail)
Stretching/rolling (phyiso) 8:45 [1]
S & C (phyiso) 9:55 [1]
Note rhr:66 slept:10.0
Stretching/rolling (phyiso) 8:30 [1]
S & C (phyiso) 9:35 [1]
running long 1:12:18 intensity: (2:34 @2) + (12:16 @3) + (56:36 @4) + (52 @5) 12.43 km (5:49 / km) +303m 5:11 / km ahr:174 max:188 shoes: Saucony - Cohesion (trail)
running 32:21 intensity: (37 @1) + (20 @2) + (4:15 @3) + (27:09 @4) 6.28 km (5:09 / km) ahr:174 max:183 slept:7.0 shoes: Saucony - Cohesion (trail)
Stretching/rolling (phyiso) 10:00 [1]
S & C (phyiso) 12:00 [1]
Note
Stretching/rolling (Phyiso) 9:00 [1]
S & C (phyiso) 11:30 [1]
Note rhr:65 slept:9.0
Note rhr:64 slept:9.0
running 31:01 intensity: (4 @1) + (5 @2) + (1:40 @3) + (29:12 @4) 5.99 km (5:11 / km) ahr:176 max:182 shoes: Saucony - Cohesion (trail)
S & C (phyiso) 9:30 [1]
running 31:53 intensity: (35 @1) + (48 @2) + (8:33 @3) + (21:57 @4) 6.07 km (5:15 / km) ahr:169 max:179 shoes: Saucony - Cohesion (trail)
Stretching/rolling (Phyiso) 8:20 [1]
running 33:30 intensity: (17 @1) + (30 @2) + (6:47 @3) + (25:56 @4) 6.15 km (5:27 / km) ahr:171 max:181 shoes: Saucony - Cohesion (trail)
Stretching/rolling (phyiso) 6:45 [1]
S & C (phyiso) 8:00 [1]
running 58:46 intensity: (11 @1) + (8:50 @2) + (26:15 @3) + (23:30 @4) 9.37 km (6:16 / km) +260m 5:30 / km ahr:163 max:184 shoes: Saucony - Cohesion (trail)
Note rhr:67 slept:8.0 (rest day)
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