In the 1 days ending Mar 8, 2011:
Cycle 32:00 [2] 10.0 km (3:12 / km) +70m 3:06 / km
Running intervals 10:00 [5] 3.02 km (3:19 / km) +20m 3:13 / km
Running 52:12 [3] 11.41 km (4:34 / km) +70m 4:26 / km
Warm up/down 20:00 [1] 3.1 km (6:27 / km)
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