In the 7 days ending Jan 4, 2009:
Run 20:00 [3] 4.0 km (5:00 / km) shoes: Mizuno Creation
Run hills (Kennedy's Bush) 1:18:30 [4] 13.0 km (6:02 / km) +375m 5:17 / km shoes: Mizuno Creation
Strength/Speed 20:00 [3]
Run warm up/down 10:22 [2] 2.0 km (5:11 / km) shoes: Mizuno Creation
Run tempo 13:19 [4] 3.0 km (4:26 / km) shoes: Mizuno Creation
Athletics Training 1:30:00 [3] 1.5 km (1:00:00 / km)
Swim 24:30 [3] 0.9 km (27:13 / km)
Strength/Speed 15:00 [3]
Swim 22:30 [2] 0.5 km (45:00 / km)
Athletics Training intervals 1:30:00 [4] 5.0 km (18:00 / km)
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