In the 7 days ending Nov 3, 2019:
runing 42:26 [2] 9.5 km (4:28 / km) +70m 4:18 / km shoes: Nike Winflo
BBA 15:00 [1]
runing long (long tempo) 1:04:00 [4] 16.0 km (4:00 / km) +110m 3:52 / km ahr:162 max:175 shoes: Nike Pegasus 35
Streching 5:00 [0]
cardio 30:00 [3]
cardio 10:00 [3]
S&C 5:07 [3]
Warm up / down warm up/down 35:00 [2] 4.2 km (8:20 / km) shoes: Nike Pegasus 35
interval/tempo intervals 19:04 [5] 5.25 km (3:38 / km) shoes: Nike Pegasus 35
Warm up / down 30:00 [3] 3.5 km (8:34 / km)
Note
cardio 30:00 [2]
cardio 5:00 [3]
S&C 5:00 [3]
S&C 10:00 [2]
Streching 10:00 [0]
Warm up / down 35:00 [3] 4.2 km (8:20 / km) shoes: Nike Pegasus 35
interval/tempo intervals 22:00 [5] 6.2 km (3:33 / km) shoes: Nike Pegasus 35
Warm up / down warm up/down 22:00 [2] 3.2 km (6:52 / km) shoes: Nike Pegasus 35
runing 39:35 [3] 9.0 km (4:24 / km) shoes: Nike Winflo
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