In the 7 days ending Feb 22, 2004:
trail run (long run) 1:49:05 [2] 18.7 km (5:50 / km) +260m 5:27 / km ahr:137 max:167 slept:7.0
road run (warm-up, cool-down stretc) 23:00 [3] 4.0 km (5:45 / km) +25m 5:35 / km slept:9.0
trail run (tempo run) 26:06 [4] 5.7 km (4:35 / km) +70m 4:19 / km ahr:162 max:169
trail run (uphill repetitions) 8:25 [4] 2.5 km (3:22 / km) +50m 3:04 / km ahr:156 max:171
road run (commute) 44:07 [3] 9.5 km (4:39 / km) +65m 4:29 / km slept:8.0
road run (commute) 51:41 [3] 11.0 km (4:42 / km) +60m 4:34 / km ahr:150 max:156 slept:8.0
intervals (cruise 4x1000/200) 16:04 [4] 4.0 km (4:01 / km) ahr:167 max:174
road run (warm-up & cool-down) 31:47 [4] 7.2 km (4:25 / km) +50m 4:16 / km slept:10.0
repetitions (12x200/200 @ 37-40") 23:28 [4] 4.8 km (4:53 / km)
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