In the 7 days ending Oct 29, 2016:
Stretching etc. 4:00 [1]
Running (hilly) 52:00 [4] 7.3 km (7:07 / km) +506m 5:17 / km
Running 1:20:00 [3] 10.0 km (8:00 / km) +120m 7:33 / km
Running intervals (hilly) 29:20 [4] 6.0 km (4:53 / km) +155m 4:20 / km
Running warm up/down 6:00 [1]
Cycling 49:52 [2] 12.5 km (3:59 / km) +259m 3:37 / km
Core 10:00 [4]
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