In the 7 days ending Feb 28, 2011:
Specific Drills 1:01:57 [1]
O - Training 1:10:44 [4] 10.92 km (6:29 / km) +449m 5:22 / km
O - Training 33:44 [4] 4.86 km (6:56 / km) +207m 5:43 / km
O - Training 38:34 [4] 5.99 km (6:26 / km) +208m 5:29 / km
Run 6:07 [3] 1.4 km (4:22 / km) +6m 4:17 / km shoes: Cumulus 12's
Run 12:10 [3] 2.09 km (5:49 / km) +59m 5:06 / km
Specific Drills 48:50 [1] 3.38 km (14:27 / km) +325m 9:45 / km
Run 49:02 [3] 7.96 km (6:10 / km) +197m 5:29 / km ahr:159 max:206 shoes: Nimbus 12's
Run 25:54 [3] 4.79 km (5:24 / km) ahr:142 max:165
Warm up /down 8:28 [2] 0.62 km (13:39 / km)
Run 33:23 [4] 8.47 km (3:56 / km) ahr:175 max:189
Note (rest day)
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