In the 1 days ending Nov 5, 2011:
Trail/terrain running 30:56 intensity: (7:42 @1) + (23:14 @2) 6.18 km (5:00 / km) +40m 4:51 / km ahr:128 max:143 shoes: inov8 x talon
Trail/terrain running intervals 1:08:38 intensity: (9:12 @1) + (35:19 @2) + (4:44 @3) + (19:09 @4) + (14 @5) 14.45 km (4:45 / km) +280m 4:20 / km ahr:140 max:168 shoes: inov8 x talon
Running drills / plyometrics 20:00 [0] 1.41 km (14:11 / km) shoes: inov8 x talon
Strength and conditioning 5:00 [0]
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