In the 31 days ending Dec 31, 2011:
Cross Country long 1:10:00 [2] 12.0 km (10.3 kph) +200m
Strength 40:00 [3]
Cross Country tempo 1:20:00 [4] 16.0 km (12.0 kph) +300m
Strength 45:00 [3]
Running 40:00 [2] 5.0 km (7.5 kph) +100m
Cross Country long 1:20:00 [3] 14.0 km (10.5 kph) +200m
Running tempo 15:00 [3] 3.0 km (12.0 kph)
Running intervals 1:10:00 [4] 6.0 km (5.1 kph)
Running intervals 55:00 [4] 7.0 km (7.6 kph) +250m
Running long 1:30:00 [3] 13.0 km (8.7 kph) +200m
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