In the 7 days ending Oct 30, 2004:
trail run (warm-up) 10:00 [2] 2.0 km (5:00 / km) slept:4.0
◪ (race) 30:41 [5] 5.0 km (6:08 / km) +105m 5:33 / km spiked:10/12c
road run (commute - easy) 37:04 [3] 8.1 km (4:35 / km) +45m 4:27 / km ahr:149 max:158 slept:8.5
road run (commute - tempo) 35:12 [4] 8.1 km (4:21 / km) +45m 4:14 / km ahr:152 max:162 slept:8.0
◪ (control hanging & pick-up) 1:07:20 [2] 8.0 km (8:25 / km) +230m 7:22 / km slept:7.0
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