In the 7 days ending Aug 9, 2009:
Hill reps 15:00 [4] 4.0 km (3:45 / km) +175m 3:05 / km ahr:182 shoes: Nike trail
Note
running 20:00 [2] 6.0 km (3:20 / km) +50m 3:12 / km shoes: Nike trail
Hill reps 27:11 [4] 5.0 km (5:26 / km) +350m 4:02 / km ahr:169 shoes: Nike trail
Easy jog 30:00 [3] 6.0 km (5:00 / km) +70m 4:43 / km shoes: NB 750
Note (rest day)
Hill reps 27:00 [4] 6.0 km (4:30 / km) +350m 3:29 / km shoes: NB 750
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