In the 7 days ending Dec 2, 2012:
running 1:01:19 intensity: (22 @1) + (1:25 @2) + (18:17 @3) + (40:02 @4) + (1:13 @5) 10.83 km (5:40 / km) +211m 5:10 / km ahr:170 max:191 shoes: Asics - Gel 1170
running 55:21 intensity: (19 @0) + (11 @1) + (6:47 @2) + (42:57 @3) + (5:07 @4) 9.9 km (5:36 / km) +37m 5:29 / km ahr:159 max:183 shoes: Salomon - XRCrossmax1
S & C 51:57 intensity: (47:33 @1) + (3:15 @2) + (1:09 @3) ahr:109 max:163
biking (XT) 1:00:01 intensity: (3:16 @1) + (55:25 @2) + (1:20 @3) 28.05 km (2:08 / km) ahr:140 max:162
S & C 17:57 intensity: (10 @1) + (1:14 @2) + (2:32 @3) + (14:01 @4) ahr:167 max:182
running 1:14:58 intensity: (15 @1) + (10:03 @2) + (42:28 @3) + (22:12 @4) 12.51 km (5:59 / km) +228m 5:29 / km ahr:163 max:184 shoes: Salomon - XRCrossmax1
S & C 58:00 [2]
running 41:08 intensity: (1:01 @1) + (36:53 @2) + (3:14 @3) 7.11 km (5:47 / km) +51m 5:35 / km ahr:145 max:157 shoes: Asics - Gel 1170
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