In the 30 days ending Nov 30, 2016:
Running 1:24:05 intensity: (31:02 @1) + (27:07 @2) + (6:01 @3) + (13:34 @4) + (6:21 @5) 18.3 km (4:36 / km) +150m 4:25 / km ahr:150 max:188
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