In the 7 days ending Jul 30, 2000:
trail run 1:58:00 [4] 25.0 km (4:43 / km)
road run 30:37 [4] 7.5 km (4:05 / km)
road run 30:25 [4] 7.5 km (4:03 / km)
road run (cooldown) 6:00 [2] 1.0 km (6:00 / km)
road run warm up/down 13:10 [4] 3.0 km (4:23 / km)
repetitions (10x200/200 (35")) 28:00 [4] 4.0 km (7:00 / km)
road run (cooldown) 22:00 [2] 4.0 km (5:30 / km)
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