In the 7 days ending Nov 20, 2016:
Running warm up/down (BSOC 2016) 6:15 [2] 1.02 km (6:08 / km) shoes: Inov8 Mudclaws 265
◪ race (BSOC 2016) 29:18 [4] *** 4.55 km (6:26 / km) +36m 6:12 / km spiked:11/13c shoes: Inov8 Mudclaws 265
Running warm up/down (ISF Selection race) 9:07 [2] 1.46 km (6:15 / km) shoes: Inov8 Roclites 295
◪ race (ISF Selection race) 41:06 [4] **** 6.58 km (6:15 / km) spiked:14/17c shoes: Inov8 Roclites 295
PE (Hockey) 40:00 [3] (rest day) shoes: Nike Hypervenom astros
◪ (Wcoc event) 23:51 [3] *** 3.2 km (7:27 / km) spiked:12/13c shoes: Inov8 Roclites 295
PE (Fitness) 40:00 [5] shoes: Adidas
Cross Training (Football) 1:00:00 [3] shoes: Nike Hypervenom astros
Note (rest day)
Running 36:58 [3] 7.09 km (5:13 / km) ahr:170 max:181 shoes: Adidas
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