In the 7 days ending Jan 1, 2017:
Running warm up/down 13:50 intensity: (3 @0) + (1:10 @1) + (6:12 @2) + (6:01 @3) + (24 @4) 2.01 km (6:53 / km) +3m 6:51 / km ahr:132 max:162 shoes: Inov-8 Roadclaw 275
Running intervals 59:53 intensity: (2:02 @0) + (9:30 @1) + (7:25 @2) + (22:15 @3) + (17:03 @4) + (1:38 @5) 7.67 km (7:49 / km) +3m 7:48 / km ahr:141 max:187 shoes: Inov-8 Roadclaw 275
Cycling (MTB) long 2:30:25 intensity: (31 @0) + (5:28 @1) + (1:11:48 @2) + (1:10:52 @3) + (1:46 @4) 49.74 km (3:01 / km) +301m 2:56 / km ahr:133 max:167 shoes: bike: Univega UPCT
Cycling (Road) (Straße/Cross-Mix) 1:17:57 intensity: (7 @0) + (31 @1) + (6:16 @2) + (57:12 @3) + (13:51 @4) 33.41 km (25.7 kph) +70m ahr:149 max:169 shoes: bike: Focus Mares CX
Running 34:19 intensity: (38 @1) + (23 @2) + (28:57 @3) + (4:21 @4) 6.54 km (5:15 / km) +72m 4:58 / km ahr:148 max:165 shoes: Inov-8 Roadclaw 275
Running 33:01 intensity: (19 @0) + (58 @1) + (9:34 @2) + (16:45 @3) + (5:25 @4) 6.49 km (5:05 / km) +61m 4:52 / km ahr:143 max:170 shoes: Inov-8 Roadclaw 275
Running tempo 27:11 intensity: (8 @1) + (1:43 @2) + (24:47 @3) + (33 @4) 5.56 km (4:53 / km) +69m 4:36 / km ahr:147 max:162 shoes: Inov-8 Roadclaw 275
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