7/3 Sunday: 30.1K (LHSD 29.2km: 2:27:01), E-M: 45.5pt
+ 4.6K (evening recovery run), E: 2.8pt
7/4 Monday: 0K (rest)
7/5 Tuesday: 16.5K (easy on the grass, 135bpm), E: 13.2pt
+ 6.4K (evening recovery on the grass, 132bpm), E: 4.5pt
7/6 Wednesday: 16.7K (3 x 4 x 400m), I: 16pt, E-M: 15.5pt
+ 6.5K (easy plus uphill), E: 7.2pt
7/7 Thursday: 21.7K (steady on the grass 21.2km: 1:30:44; 160bpm), M: 35.4pt, E: 0.7pt
7/8 Friday: 10.3K (easy against the rain and wind), E: 7.3pt
7/9 Saturday: 26.4K (LSHD free run), E-M: 50pt
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Total mileage: 139K (198pt)
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