In the 7 days ending Jul 17, 2011:
Road warm up/down 20:00 [2]
Sprint O intervals 21:00 [5]
Road warm up/down 15:00 [2]
Trails long 1:38:00 [2]
Trails 44:00 [2]
Trails 1:00:04 intensity: (1:00:00 @2) + (4 @4)
Note (rest day)
Trails 57:19 [2]
Stretching 1:00 [0]
Road 16:30 [2]
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