In the 7 days ending Nov 20, 2016:
Running long (Easy Long Run) 1:45:02 [2] 20.04 km (5:14 / km) +554m 4:36 / km shoes: Mizuno Wave Mujin 3
Running intervals (Terrain Intervals) 1:00:00 [4] 13.0 km (4:37 / km) +250m 4:13 / km shoes: VJ Irock
Running (20-20s) 40:00 [4] 8.5 km (4:42 / km) +175m 4:16 / km shoes: Mizuno Wave Mujin 3
Rowing intervals (2x20minutes) 52:00 [4] 12.0 km (4:20 / km)
Running (Medium Paced Run) 45:00 [3] 10.5 km (4:17 / km) +230m 3:52 / km shoes: Mizuno Wave Mujin 3
Running (Coaching Running club) 23:00 [2] 5.0 km (4:36 / km) +50m 4:23 / km shoes: Addidas Oswego
Strength/conditioning/weights 1:00:00 [2] shoes: Inov8 f-lite 230s
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