In the 7 days ending Nov 3, 2019:
Run hills (School hill) 1:12:45 [3] 13.1 km (5:33 / km)
Core 20:00 [3]
Run 41:57 [3] 7.35 km (5:42 / km)
Walk 1:45:00 [3] 10.0 km (10:30 / km)
Run intervals (7*400) 58:12 [4] 10.07 km (5:47 / km)
Walk 1:40:00 [3] 10.0 km (10:00 / km)
Run 40:00 [1] 5.7 km (7:01 / km)
Walk 1:00:00 [3] 4.0 mi (15:00 / mi)
Run warm up/down 20:00 [1] 3.29 km (6:05 / km)
Run tempo 1:00:00 [4] 11.73 km (5:07 / km)
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