In the 7 days ending Jan 20, 2019:
Running warm up/down 50:00 [2] 7.0 km (7:09 / km)
Running tempo 20:00 [3] 4.8 km (4:10 / km) +20m 4:05 / km
Core 20:00 [2]
Running long 1:24:00 [2] 14.0 km (6:00 / km) +330m 5:22 / km
Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
Running hills 36:30 [3] 8.0 km (4:34 / km) +200m 4:03 / km
Running warm up/down 1:00:44 [2] 13.84 km (4:23 / km)
Running warm up/down 25:00 [2] 5.4 km (4:38 / km)
Running intervals 30:00 [5] 2.4 km (12:30 / km)
Note (rest day)
Map Reading 1:00:00 [0]
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