In the 7 days ending Aug 25, 2019:
Run long 3:00:29 [3] 15.52 km (11:38 / km) +857m 9:07 / km
Run warm up/down 12:55 [3] 2.41 km (5:22 / km)
Run race 19:47 [5] 5.05 km (3:55 / km) +30m 3:48 / km
Run warm up/down 13:11 [3] 2.17 km (6:05 / km)
Note (rest day)
Gym (Rock climbing ) 1:00:00 [1]
Run warm up/down 20:39 [3] 3.91 km (5:17 / km)
Run tempo 33:10 [4] 7.21 km (4:36 / km) +32m 4:30 / km
Run warm up/down 17:35 [3] 3.23 km (5:27 / km)
Run 48:58 [3] 9.12 km (5:22 / km) +80m 5:09 / km
Gym 45:00 [1]
Run warm up/down 17:58 [3] 3.49 km (5:09 / km)
Run intervals 12:54 [4] 2.5 km (5:10 / km)
Run warm up/down 21:58 [3] 4.0 km (5:30 / km) +38m 5:15 / km
Run 54:30 [3] 9.19 km (5:56 / km) +150m 5:29 / km
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