In the 7 days ending May 19, 2013:
Cycling - MTB long (LSD) 3:30:20 intensity: (40:27 @1) + (53:34 @2) + (1:38:34 @3) + (16:50 @4) + (55 @5) 34.08 km (9.7 kph) +533m ahr:127 max:168 (sick) shoes: Merida 96 - 3000
Running - Road tempo (Aerobic) 30:31 intensity: (55 @1) + (1:21 @2) + (18:26 @3) + (8:27 @4) + (1:22 @5) 5.83 km (5:14 / km) +43m 5:03 / km ahr:140 max:166 (sick) shoes: Inov8 F-Lite 195
Running - Road tempo (Aerobic) 31:25 intensity: (12 @1) + (3 @2) + (1:16 @3) + (2:16 @4) + (27:38 @5) 6.86 km (4:35 / km) +31m 4:29 / km ahr:176 max:217 (sick) shoes: Inov8 F-Lite 195
Note (sick) (rest day)
Cycling - MTB tempo (Aerobic) 1:00:28 intensity: (13:50 @1) + (15:05 @2) + (20:12 @3) + (9:03 @4) + (2:18 @5) 18.52 km (18.4 kph) +207m ahr:128 max:164 shoes: Merida 96 - 3000
Running - Road tempo (Aerobic) 1:02:31 intensity: (6 @1) + (2:06 @2) + (13:57 @3) + (8:05 @4) + (38:17 @5) 10.33 km (6:03 / km) +48m 5:55 / km ahr:164 max:227 shoes: Inov8 F-Lite 195
Swimming - Pool tempo (Aerobic) 1:00:00 [3] 3.0 km (20:00 / km)
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