In the 7 days ending Jan 21, 2012:
Running 1:00:00 [1]
Running warm up/down 30:00 [2]
s+c (circuits ) 30:00 [3]
Cycling 45:00 [3] 19.0 km (2:22 / km)
Running long 1:50:00 [3] 16.5 km (6:40 / km)
Running warm up/down 15:00 [2]
s+c 1:00:00 [3]
Running intervals 23:30 [4] 4.8 km (4:54 / km)
Running warm up/down 40:00 [3]
Running 38:00 [2] 5.0 km (7:36 / km)
Running 1:04:00 [3] 10.6 km (6:02 / km)
Cycling 1:35:00 [3] 25.0 km (3:48 / km)
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