In the 7 days ending Dec 3, 2006:
long slow run 1:04:15 [3] 10.7 km (6:00 / km)
warm up/down/recovery 23:09 [2] 3.85 km (6:01 / km)
run 20:00 [4] 4.0 km (5:00 / km)
rode to & from work 1:16:00 [3] 29.0 km (2:37 / km)
run 29:43 [3] 5.0 km (5:57 / km)
Hills / tempo session 13:00 [4]
warm up/down/recovery 23:09 [3]
run 28:00 [3] 5.0 km (5:36 / km)
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