In the 1 days ending Oct 4, 2016:
Swimming (Easy swim) 25:00 [2] 0.7 km (35:43 / km)
Warm up/ Warm down warm up/down (Warm up jog ) 7:41 [2] 1.65 km (4:39 / km)
Running intervals (Intervals 9x2(1)) 26:01 [5] 7.28 km (3:34 / km) +86m 3:22 / km ahr:180 max:185
Warm up/ Warm down warm up/down (Warm down jog) 9:24 [2] 1.67 km (5:38 / km)
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