In the 30 days ending Jun 30, 2009:
Warm up/down 20:00 [2] 3.0 km (6:40 / km)
Tempo 16:41 [5] 4.0 km (4:10 / km)
Long 56:07 [4] ** 6.0 km (9:21 / km) ahr:166 max:179 spiked:10/12c
Distance 1:15:17 [3] 13.5 km (5:35 / km)
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