In the 7 days ending Jan 30, 2021:
Running warm up/down 8:19 [1] 1.6 km (5:11 / km)
Running 23:23 [4] 5.1 km (4:35 / km) +77m 4:16 / km
Running warm up/down 9:41 [1] 1.5 km (6:28 / km) +54m 5:29 / km
s+c (abs) 20:00 [2]
Stretching and rolling 15:00 [0]
Running hills 52:23 intensity: (37:23 @2) + (5:00 @4) + (10:00 @5) 7.16 km (7:19 / km) +194m 6:27 / km
Running 1:02:35 [3] 10.3 km (6:05 / km) +169m 5:37 / km
Stretching and rolling 10:00 [0]
Running long 56:30 intensity: (46:30 @2) + (10:00 @4) 11.21 km (5:02 / km) +194m 4:38 / km
s+c (Legs/glutes) 26:34 [3] ahr:125 max:175
Running 44:05 [3] 7.56 km (5:50 / km) +198m 5:09 / km ahr:163 max:205
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