In the 7 days ending Oct 9, 2011:
Running long 1:34:22 [4] 15.0 km (6:17 / km) +800m 4:58 / km
Running warm up/down 30:00 [2] 4.0 km (7:30 / km)
Running tempo 19:38 [4] 5.0 km (3:56 / km)
Running warm up/down 8:00 [1] 1.2 km (6:40 / km)
Running 1:18:38 [3] 10.0 km (7:52 / km) +300m 6:50 / km
Running warm up/down 12:00 [2] 2.4 km (5:00 / km)
Running 51:16 [3] 12.0 km (4:16 / km)
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