In the 7 days ending Jan 5, 2014:
Running tempo (OLF) 18:40 [4] 3.75 km (4:59 / km)
Athletics intervals (Robins shuttle intervals) 45:18 [5] 4.0 km (11:20 / km) ahr:143 max:184
Running intervals (pyramids) 26:14 [5] 4.3 km (6:06 / km) ahr:148 max:177
Running long (10km Donisthorpe ) 49:58 [4] 10.0 km (5:00 / km) ahr:171 max:187
Running tempo (Round Block 1) 19:12 [3] 2.0 km (9:36 / km) ahr:120 max:131
Running tempo (Round block 2) 8:59 [4] 2.0 km (4:30 / km) ahr:145 max:160
Note (rest day)
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