In the 7 days ending Jan 17, 2016:
run 1:20:38 [3] 12.32 km (6:33 / km) ahr:151 max:174
core stuff 10:00 [0]
run 45:39 [1] 8.3 km (5:30 / km) ahr:146 max:167
run 12:34 [5] 2.8 km (4:29 / km) ahr:187 max:192
run warm up/down 20:18 [0] 2.7 km (7:31 / km)
run 32:52 [3] 6.4 km (5:08 / km) ahr:169 max:187
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