In the 7 days ending Dec 25, 2016:
Note (sick)
Running 1:16:54 intensity: (21 @0) + (25:19 @1) + (44:17 @2) + (6:10 @3) + (47 @4) 11.6 km (6:38 / km) +46m 6:30 / km ahr:139 max:178
Running warm up/down 20:00 [2]
Running technique exercises 15:00 [3]
Running intervals (4x1000m/200m) 25:00 intensity: (5:00 @3) + (10:00 @4) + (10:00 @5) 4.6 km (5:26 / km)
Flexi-Bar 31:35 [1]
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