In the 7 days ending Oct 28, 2012:
FL long 1:07:00 [3] 11.3 km (5:56 / km) ahr:154 slept:5.0
FL 45:00 [2] 8.3 km (5:25 / km) +100m 5:07 / km ahr:157
strenght 30:00 [2]
speeds and agility 10:00 [2]
FL warm up/down 37:00 [2] 6.0 km (6:10 / km) ahr:156
FM intervals 13:00 [4] 3.0 km (4:20 / km) ahr:170
FLs 50:00 [3] 9.3 km (5:23 / km) ahr:163
Biking 50:00 [3] 14.0 km (3:34 / km) +400m 3:08 / km ahr:144
squash 1:15:00 [3]
long hilly 58:00 [3] 10.1 km (5:45 / km) +400m 4:48 / km ahr:157
FL 48:00 [2] 8.0 km (6:00 / km) +150m 5:29 / km ahr:153
speeds and agility 10:00 [3]
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