In the 7 days ending Dec 4, 2011:
Note (injured) (sick) (rest day)
Grass / road / trails 1:11:00 [2]
Note (rest day)
Grass / road / trails 1:30:00 [2]
Grass / road / trails 30:00 [2]
Road warm up/down 10:00 [2]
S + C - core + upperbody 32:00 [0]
Road warm up/down 5:15 [2]
Grass / road warm up/down 24:00 [2]
Trails intervals 33:12 intensity: (1:30 @1) + (31:42 @4)
Grass / road / trails warm up/down 24:52 [2]
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