In the 31 days ending Dec 31, 2011:
running warm up/down 48:00 [3] 10.0 km (4:48 / km) shoes: Asics Nimbus 13
running 17:45 [3] 5.0 km (3:33 / km)
running (Recovery) 30:00 [3] 6.0 km (5:00 / km) shoes: Nike Vomero 6
running 57:30 [3] 13.0 km (4:25 / km) shoes: Asics Nimbus 13
running (Recovery) 20:00 [3] 4.0 km (5:00 / km) shoes: Asics Nimbus 13
core & stretching 20:00 [3]
running intervals (Quarters) 18:00 [5] 5.0 km (3:36 / km)
running (Recovery) 38:00 [3] 8.0 km (4:45 / km) shoes: Nike Vomero 6
running tempo 1:27:00 intensity: (45:00 @3) + (12:00 @4) + (30:00 @5) 19.0 km (4:35 / km) shoes: Nike Vomero 6
running 29:00 [3] 6.0 km (4:50 / km) shoes: Asics Nimbus 13
running warm up/down 53:00 [3] 11.0 km (4:49 / km) shoes: Nike Vomero 6
running intervals 25:00 [4] 6.0 mi (4:10 / mi)
running (Easy) 38:00 [3] 8.0 km (4:45 / km) shoes: Asics Nimbus 13
running 1:10:00 [3] 15.0 km (4:40 / km) weight:75.8kg shoes: Nike Vomero 6
swimming 25:00 [3]
running long 1:49:00 [3] 25.0 km (4:22 / km) shoes: Asics Nimbus 13
Note (rest day)
running 49:00 [3] 10.0 km (4:54 / km) shoes: Nike Vomero 6
running warm up/down 51:00 [3] 10.0 km (5:06 / km) shoes: Asics Nimbus 13
running intervals 21:00 intensity: (6:00 @2) + (15:00 @4) 5.0 km (4:12 / km) weight:75.6kg
running warm up/down 50:00 [3] 10.0 km (5:00 / km) shoes: Nike Vomero 6
running 35:09 [3] 10.0 km (3:31 / km) shoes: Nike Vomero 6
running 53:00 [3] 12.0 km (4:25 / km) weight:75.7kg (sick) shoes: Nike Vomero 6
running long 1:28:00 [3] 20.0 km (4:24 / km) weight:75.5kg (sick) shoes: Asics Nimbus 13
running 38:00 [3] 8.0 km (4:45 / km) (sick) shoes: Nike Vomero 6
core & stretching 10:00 [3]
running 20:00 [3] 4.0 km (5:00 / km) (sick) shoes: Nike Vomero 6
running long 1:12:00 [3] 16.0 km (4:30 / km) shoes: Asics Nimbus 13
running warm up/down 48:00 [3] 10.0 km (4:48 / km) weight:75.8kg shoes: Nike Vomero 6
running intervals 20:00 [5] 5.0 km (4:00 / km)
running (recovery) 47:00 [3] 10.0 km (4:42 / km) weight:75.1kg shoes: Nike Vomero 6
core & stretching 15:00 [3]
running warm up/down 55:00 [3] 12.0 km (4:35 / km) weight:75.4kg shoes: Nike Vomero 6
running intervals 25:00 [5] 5.0 km (5:00 / km)
running long 1:18:00 [3] 18.0 km (4:20 / km) weight:75.4kg shoes: Asics Nimbus 13
running 45:00 [3] 8.0 km (5:38 / km) weight:75.6kg
running intervals 30:00 [3] 5.4 km (5:33 / km)
running (recovery) 52:00 [3] 11.0 km (4:44 / km) weight:75.5kg shoes: Nike Vomero 6
Barefeet running 18:00 [3] 4.0 km (4:30 / km)
running technique and strength 15:00 [3]
running long 1:46:00 [3] 25.0 km (4:14 / km) weight:76.1kg shoes: Asics Nimbus 13
water based training (Recovery) 30:00 [3]
running warm up/down 1:15:00 [3] 16.0 km (4:41 / km) shoes: Nike Vomero 6
running race 2:05 [5] 0.8 km (2:36 / km)
running tempo 16:20 [4] 5.0 km (3:16 / km) ahr:177 max:186 weight:76.1kg shoes: Inov-8 Xlite
running (Recovery) 38:00 [3] 8.0 km (4:45 / km) weight:75.8kg
core & stretching 30:00 [3]
running 28:00 [3] 6.0 km (4:40 / km) shoes: Nike Vomero 6
Barefeet running 8:00 [3] 2.0 km (4:00 / km)
running warm up/down 35:00 [3] 7.0 km (5:00 / km) weight:75.5kg shoes: Nike Vomero 6
running intervals 15:00 [5] 2.7 km (5:33 / km)
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