In the 7 days ending Feb 19, 2012:
Running 33:00 [3] 3.8 mi (8:41 / mi)
Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
Running 35:00 [3] 3.7 mi (9:28 / mi)
Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
Running intervals 5:00 [4] 0.6 km (8:20 / km)
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