In the 7 days ending Oct 30, 2011:
Rad 1:15:00 [3]
Running 32:00 [2] shoes: Brooks Defyance 4
Running long 2:15:00 [3] 27.3 km (4:57 / km) +600m 4:27 / km ahr:150 max:179 shoes: Brooks Defyance 4
Running intervals (12x400 200TP) 1:20:00 [4] 13.5 km (5:56 / km) ahr:138 max:173 shoes: Nike Zoom Marathoner Bowerman
Kraft/Stabi (Stabi) 35:00 [3]
Running (4x1k, 3x2k) 1:35:00 [5] 17.0 km (5:35 / km) shoes: Nike Zoom Marathoner Bowerman
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