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🎯 2 x ( 5 x 400 @ 3:45/km [200 @ 4:15/km] ) [400]

The 400's on at 5k pace were great, but our 200 recovery pace was always slipping well below MP. This workout was tough...the bonus 800s at the end felt the best ironically.

I wish we would have stayed on MP pace for the 200 recovery at least the last set. Just to see how hard this would have really been...it was there today.

0.39km in 1:29	@ 3:43/km
0.20km in 55s  	@ 4:30/km
0.40km in 1:32	@ 3:46/km
0.20km in 53s         @ 4:23/km
0.40km in 1:31	@ 3:43/km
0.20km in 54s 	@ 4:26/km
0.40km in 1:31	@ 3:44/km
0.20km in 56s 	@ 4:31/km
0.42km in 1:31	@ 3:36/km
0.20km in 54s 	@ 4:25/km

[0.41km in 2:26	@ 5:52/km]

0.40km in 1:30	@ 3:42/km
0.20km in 56s 	@ 4:31/km
0.39km in 1:32	@ 3:51/km
0.20km in 55s 	@ 4:28/km
0.39km in 1:30	@ 3:46/km
0.20km in 1:01	@ 4:54/km
0.40km in 1:31	@ 3:46/km
0.20km in 1:00	@ 4:47/km
0.40km in 1:25	@ 3:33/km
0.21km in 59s	        @ 4:33/km

Bonus 800's to help AP
0.82km in 3:20	@ 4:03/km
0.23km in 1:15	@ 5:27/km
0.85km in 3:27	@ 4:02/km

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IYKYK 📸 FAST Kids ... FAAAAAST

Hot & Tired

💦 To Cool Down

Supporting Adam

215 In Solidarity

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