In the 7 days ending Oct 14, 2012:
Stretching 7:00 [0]
Run long 1:28:00 [1] 16.0 km (5:30 / km)
Run intervals 54:02 intensity: (35:52 @1) + (12:10 @3) + (6:00 @5) 10.27 km (5:16 / km)
Run (hash) 37:11 [1] 5.95 km (6:15 / km) +50m 6:00 / km
Run 45:27 intensity: (19:27 @1) + (26:00 @3) 6.66 km (6:50 / km) +166m 6:04 / km (injured)
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