In the 7 days ending Nov 22, 2009:
mtb/cycle hills 58:30 [4] 11.37 km (5:09 / km) +200m 4:44 / km
Athletics race 1:25 [5] 0.5 km (2:50 / km)
Run warm up/down 15:00 [2] shoes: Brooks cascadia 4
Strength/Speed 15:00 [3]
Athletics Training 1:15:00 [3]
Run race (Frontrunner offroad 2) 42:20 [4] 7.0 km (6:03 / km) +150m 5:28 / km shoes: Brooks cascadia 4
Run intervals 45:00 [3]
Strength/Speed 15:00 [4]
Athletics Training 1:30:00 [4]
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