In the 7 days ending Jan 6, 2013:
o-training (Thotos IntervallO) 48:00 [4] *** 6.0 km (8:00 / km) spiked:16/20c shoes: Grüne Integrator
running warm up/down 15:00 [3] 2.5 km (6:00 / km) shoes: Grüne Integrator
running 45:00 [3] 5.0 km (9:00 / km) shoes: Brooks Ghost 4
strength 30:00 [1]
Note
swimming 40:00 [3] 0.9 km (44:27 / km)
running warm up/down 30:00 [1] 4.0 km (7:30 / km) ahr:166 max:196 shoes: Brooks Ghost 4
running intervals 23:00 [5] 2.0 km (11:30 / km) +200m 7:40 / km ahr:179 max:199 shoes: Brooks Ghost 4
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