In the 7 days ending Dec 8, 2013:
Road running intervals 1:20:00 intensity: (47:00 @2) + (33:00 @4) 16.1 km (4:58 / km) shoes: inov8 road-x 233 (iii)
Road running tempo 18:56 [4] 4.5 km (4:12 / km) shoes: inov8 road-x 233 (ii)
S&C 7:00 [3]
Road running 40:00 [3] 8.5 km (4:42 / km) shoes: inov8 road-x 233 (iii)
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