In the 7 days ending Jan 4, 2014:
Run 30:00 [3] 6.3 km (4:46 / km)
Run warm up/down 15:00 [2]
Run intervals 20:00 [4] 5.18 km (3:52 / km)
Run 43:00 [3]
Riding- Road 1:04:08 [3] 32.43 km (1:59 / km)
Run 1:21:21 [3] 17.16 km (4:44 / km)
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