In the 31 days ending Dec 31, 2011:
training run (threshold run) 20:45 [4] 3.8 km (5:28 / km) rhr:55 shoes: trainers / running shoes
swjs (SWJS) 5:00:00 [3] *** 4.0 mi (1:15:00 / mi) spiked:25/23c slept:8.0 shoes: Botas Temp-O
swjs 5:00:00 [3] 6.0 km (50:00 / km)
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