In the 12 days ending Jan 14, 2013:
running 1:02:00 [3] 12.0 km (5:10 / km) shoes: Saucony Ride 4
running long 2:00:00 [3] 18.0 km (6:40 / km) shoes: Saucony Ride 4
running warm up/down 50:00 [3] 10.0 km (5:00 / km) shoes: Saucony Ride 4
running race 4:12 [5] 1.5 km (2:48 / km) shoes: Nike Mutumbo
running race 4:12 [5]
Note (rest day)
running warm up/down 30:00 [3] 6.0 km (5:00 / km) shoes: Saucony Ride 4
running intervals 20:00 [3] 2.0 km (10:00 / km) shoes: Barefoot
running long 1:27:00 [3] 18.0 km (4:50 / km) shoes: Saucony Ignition
running warm up/down 55:00 [3] 11.0 km (5:00 / km) shoes: Saucony Ride 4
running 23:50 [3] 5.6 km (4:15 / km) shoes: Nike Lunerspiders LT
running 1:01:00 [3] 12.0 km (5:05 / km) ahr:138 max:156 shoes: Saucony Ride 4
running long 2:08:23 [3] 25.0 km (5:08 / km) ahr:144 max:167 shoes: Saucony Ignition
running intervals 20:00 [5] 3.9 km (5:08 / km)
running 30:00 [3] 6.0 km (5:00 / km)
Gym 45:00 [3]
running long 1:23:00 [3] 17.0 km (4:53 / km) ahr:147 max:161 shoes: Saucony Ignition
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