In the 7 days ending Aug 4, 2019:
Running warm up/down 10:20 [3] 1.91 km (5:25 / km)
Running tempo 19:59 [4] 5.01 km (3:59 / km) +21m 3:54 / km
Running warm up/down 12:30 [3] 2.39 km (5:14 / km) +5m 5:11 / km
Running 30:18 [3] 5.2 km (5:50 / km) +87m 5:23 / km
Running 1:21:05 [3] 13.02 km (6:14 / km) +381m 5:26 / km
Running 32:38 [3] 5.86 km (5:34 / km) +100m 5:08 / km
S&C 15:00 [2]
Running 1:00:45 [3] 11.33 km (5:22 / km) +145m 5:02 / km
Note (rest day)
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