In the 7 days ending Nov 30, 2003:
trail run (warm-up & cool-down) 23:00 [2] 3.5 km (6:34 / km) +60m 6:03 / km slept:5.0
◪ (local race) 1:23:50 [4] 8.5 km (9:52 / km) +400m 7:59 / km ahr:160 max:176 spiked:9/12c
road run (commute) 36:10 [3] 8.0 km (4:31 / km) +25m 4:27 / km ahr:156 max:172 slept:8.0
road run (commute) 39:05 [3] 8.0 km (4:53 / km) +25m 4:49 / km ahr:149 max:162 slept:7.0
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