In the 31 days ending Aug 31, 2013:
Strength and conditioning 1:00:00 [0]
Trail/terrain running 1:06:00 intensity: (26:00 @1) + (37:00 @2) + (3:00 @3) 14.5 km (4:33 / km)
Trail/terrain running intervals 44:00 intensity: (9:00 @1) + (19:00 @2) + (15:00 @3) + (1:00 @4) 10.0 km (4:24 / km)
Running drills / plyometrics 20:00 [0]
Trail/terrain running 56:00 intensity: (33:00 @1) + (21:00 @2) + (2:00 @3) 12.0 km (4:40 / km)
Cycling 1:15:00 [1]
Trail/terrain running 2:03:00 intensity: (21:00 @1) + (1:26:00 @2) + (16:00 @3) 25.5 km (4:49 / km)
Note (rest day)
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