In the 7 days ending Jul 22, 2018:
Recovery 40:00 [1] 3.0 km (13:20 / km) +40m 12:30 / km shoes: Red Scott
S&C 5:00 [1]
Recovery 45:00 [1] 3.5 km (12:51 / km) shoes: Red Scott
Cross Training 25:00 [3]
Recovery 1:00:00 [1] 5.0 km (12:00 / km)
Recovery 20:00 [1] 1.5 km (13:20 / km)
Running 25:00 intensity: (15:00 @1) + (10:00 @2) 3.0 km (8:20 / km) shoes: Scott Yellow
Recovery 40:00 [1] 3.0 km (13:20 / km)
Recovery 25:00 [1] 2.0 km (12:30 / km)
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