In the 31 days ending Oct 31, 2013:
Running intervals 1:25:20 [4] 16.3 km (5:14 / km)
Running 30:00 [3] 5.0 km (6:00 / km) +80m 5:33 / km
Running 1:20:22 [3] 19.01 km (4:14 / km) +218m 4:00 / km
Running 51:00 [3] 11.0 km (4:38 / km) +200m 4:15 / km
Running 54:00 [3] 10.5 km (5:09 / km) +300m 4:30 / km
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