In the 7 days ending Dec 4, 2016:
S & C 1:00:00 [3]
Rowing machine 30:00 [3]
Running warm up/down 11:03 [1] 1.88 km (5:53 / km) +7m 5:46 / km shoes: Adidas Kanadia TR7
Running intervals 30:00 [5] 5.32 km (5:38 / km) shoes: Inov8 Xtalons 212 15
Running warm up/down 6:36 [1] 1.11 km (5:57 / km) +7m 5:46 / km shoes: Adidas Kanadia TR7
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