In the 7 days ending Oct 2, 2011:
easy run long 4:03:00 [3] 18.5 mi (13:08 / mi)
cross training 1:00:00 [4]
easy run long 2:06:00 [3] 13.0 mi (9:42 / mi)
easy run 1:30:00 [3] 10.0 mi (9:00 / mi)
cross training 1:15:00 [5]
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