In the 7 days ending Dec 6, 2009:
Cycling (commute) 1:26:00 [3] 29.5 km (2:55 / km) +350m 2:45 / km shoes: Scott S10
Cycling (commute) 1:40:00 [3] 32.0 km (3:08 / km) +466m 2:55 / km shoes: Scott S10
Kayaking intervals 1:10:00 [4] 10.0 km (7:00 / km) shoes: XLR8 Odyssey
Running hills (Loftus Rd) 1:01:00 [5] 9.0 km (6:47 / km) +400m 5:33 / km
Strength & Conditioning 20:00 [3]
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