In the 7 days ending Dec 22, 2013:
Running 20:50 [3] 4.45 km (4:41 / km) +49m 4:26 / km
Running warm up/down 4:23 [2] 0.71 km (6:10 / km)
Note (rest day)
Running tempo 20:01 [4] 4.86 km (4:07 / km) +20m 4:02 / km
Running warm up/down 28:27 [2] 5.22 km (5:27 / km) +36m 5:16 / km
Running 35:26 [3] 7.0 km (5:04 / km) +67m 4:50 / km
Running 23:20 [4] 5.77 km (4:03 / km) +24m 3:58 / km
Running warm up/down 17:15 [3] 3.29 km (5:15 / km) +23m 5:04 / km
Running warm up/down 12:29 [3] 2.41 km (5:11 / km) +19m 4:59 / km
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