In the 7 days ending Dec 8, 2012:
warm up- treadmill 16:00 [2] 2.4 km (6:40 / km) +17m 6:26 / km shoes: pegasus 28
8:00 [4] 1.3 km (6:09 / km) shoes: pegasus 28
gym-weight training:uppper body,bench press,latera 30:00 [2]
stretching & abs 10:00 [2]
running 35:28 [3] 6.31 km (5:37 / km) +32m 5:29 / km ahr:128 max:155 weight:68kg shoes: pegasus 28
running 39:41 [2] 6.38 km (6:13 / km) +28m 6:05 / km ahr:129 max:180 weight:68kg
warm up- treadmill 24:00 [3] 3.2 km (7:30 / km) +22m 7:15 / km weight:69.4kg shoes: pegasus 28
stretching & abs 10:00 [3]
5 [3]
gym-weight training:uppper body,bench press,latera 20:00 [2]
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