In the 7 days ending Dec 17, 2011:
Running warm up/down 20:00 [3]
Running intervals 27:00 [4] 4.8 km (5:37 / km)
s+c 1:00:00 [3]
Running long 1:20:00 [2] 7.0 km (11:26 / km)
s+c 1:00:00 [2]
Running intervals 1:20:00 [3] 8.8 km (9:05 / km)
s+c 1:10:00 [3]
Running 45:00 [3] 3.1 km (14:31 / km)
Note
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