In the 7 days ending Jun 30, 2013:
Note
Running 40:19 [3] 7.85 km (5:08 / km) +85m 4:52 / km
Running warm up/down 10:00 [1]
Running warm up/down 25:30 [1] 4.35 km (5:52 / km)
Running intervals 12:45 [4] 3.15 km (4:03 / km) +30m 3:52 / km
S&C 45:00 [1]
Running 35:00 [1] 5.8 km (6:02 / km)
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