In the 7 days ending Aug 18, 2019:
running 55:58 [3] 6.0 km (9:20 / km)
running warm up/down 10:06 [3] 1.21 km (8:21 / km)
running (4 mile race) 44:33 [3] 6.4 km (6:58 / km)
running 34:31 [3] 5.05 km (6:50 / km)
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