In the 30 days ending Nov 30, 2014:
Running warm up/down 30:00 [3] 5.2 km (5:46 / km)
Running tempo 26:00 [4] 6.4 km (4:04 / km)
Running intervals 1:10 [5] 0.4 km (2:55 / km)
Physical Training 10:00 [4]
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
Running intervals 18:00 [5] 4.8 km (3:45 / km)
Running warm up/down 25:00 [3] 3.6 km (6:57 / km)
Running intervals 23:15 [5] 6.4 km (3:38 / km)
Physical Training 15:00 [4]
Running intervals 17:00 [5] 4.8 km (3:32 / km)
Physical Training 10:00 [3]
Running race 39:25 [5] 10.0 km (3:57 / km)
Running warm up/down 22:00 [3] 3.6 km (6:07 / km)
Running tempo 25:24 [5] 6.4 km (3:58 / km)
Physical Training 15:00 [3]
Running intervals 36:00 [5] 4.8 km (7:30 / km)
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