In the 7 days ending Dec 18, 2011:
Cycling long 3:02:33 intensity: (40:00 @1) + (2:12:33 @2) + (10:00 @3) 55.23 mi (18.2 mph) +1489ft ahr:138 max:160 slept:8.0
Cycling long (Meat Grinder) 3:28:06 intensity: (6:56 @1) + (27:07 @2) + (1:08:08 @3) + (40:14 @4) + (1:05:41 @5) 64.68 mi (18.6 mph) +1721ft ahr:147 max:190 slept:8.0
Note
Cycling (Trainer AeT/SS) 47:00 [3] 15.0 mi (19.1 mph)
Strength/Prehab 10:00 [2]
Swimming 20:00 [2] 0.67 mi (29:51 / mi)
Mobility / Stretching / Foam Roller 15:00 [1]
Strength/Prehab 5:00 [1]
Cycling (Trainer AeT/SS) 1:20:00 [3] 21.4 mi (16.1 mph) ahr:143
Cycling intervals (speed skills) 45:00 [2] 12.3 mi (16.4 mph) slept:6.5
Swimming 30:00 [2] 0.75 mi (40:00 / mi)
Note slept:5.0
Stairmaster 1:15:00 [3] 6.5 mi (11:32 / mi) +3120ft 7:56 / mi shoes: Brooks Launch (Red)
Note slept:6.75
Strength/Prehab 35:00 [3] shoes: Vibram Five Fingers KSO
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