In the 7 days ending Jul 29, 2012:
running 5:00 [1] 1.0 km (5:00 / km) +25m 4:27 / km shoes: Brooks Ghost 4
competition tempo (croeso wales) 35:23 [5] *** 5.0 km (7:05 / km) +205m 5:52 / km spiked:16/23c shoes: Brooks Ghost 4
running warm up/down 20:00 [2] 3.0 km (6:40 / km) +120m 5:33 / km shoes: Grüne Integrator
competition tempo (croeso wales) 1:00:07 [5] *** 6.5 km (9:15 / km) +320m 7:25 / km spiked:11/15c shoes: Grüne Integrator
competition tempo (croeso wales) 52:53 [5] *** 6.0 km (8:49 / km) +175m 7:42 / km spiked:10/10c shoes: Grüne Integrator
Note (rest day)
competition tempo (croeso wales) 35:39 [5] *** 3.6 km (9:54 / km) +165m 8:03 / km spiked:10/18c shoes: Grüne Integrator
running warm up/down 5:00 [1] 1.0 km (5:00 / km) shoes: Grüne Integrator
swimming 5:00 [1]
competition (croeso wales) 1:01:45 [5] *** 6.3 km (9:48 / km) +205m 8:26 / km spiked:13/16c shoes: Grüne Integrator
running warm up/down 15:00 [2] 3.0 km (5:00 / km) shoes: Grüne Integrator
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