In the 7 days ending Nov 17, 2019:
Running 51:34 [3] 10.8 km (4:46 / km) +35m 4:42 / km
Running warm up/down 11:40 [3] 2.24 km (5:12 / km) +5m 5:09 / km
Running 19:17 [4] 5.0 km (3:51 / km) +38m 3:43 / km
Running warm up/down 17:18 [3] 2.74 km (6:19 / km) +25m 6:02 / km
S&C 45:00 [3]
Note (rest day)
Running 42:28 [3] 8.73 km (4:52 / km) +44m 4:45 / km
S&C 1:00:00 [3]
Running intervals 54:20 [3] 11.16 km (4:52 / km) +21m 4:49 / km
Cycling 45:00 [4] (rest day)
Running hills 1:24:19 [3] 14.09 km (5:59 / km) +395m 5:15 / km
Cycling 30:00 [3]
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