In the 7 days ending Aug 4, 2013:
Running 54:00 [3] 13.0 km (4:09 / km)
Running tempo 50:00 [4] 13.0 km (3:51 / km)
Running 15:00 [2] 2.5 km (6:00 / km)
Note (rest day)
Running intervals 16:30 [5] 3.0 mi (5:30 / mi)
Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
Running 1:00:00 [3] 14.0 km (4:17 / km)
Running intervals 26:00 [5] 8.0 km (3:15 / km)
Running warm up/down 34:00 [2] 5.4 km (6:18 / km)
Running 1:00:00 [3] 13.0 km (4:37 / km)
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