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5th week GC Marathon Training 
32k including 5/4/3/2/1k at mara pace progressively faster (3min jog R at 4.20)
4.25/4.16/4.01/4.09/3.55/4.10/4.03 then
5k : 3.42/3.46/3.45/3.48/3.49 (jog 4.02)
4k : 3.49/3.45/3.50/3.44 (4.16)
3k : 3.50/3.42/3.44 (4.11)
2k : 3.43/3.39 (4.21)
1k : 3.41 hilly 
4.12/3.58/4.00/4.04/3.53/3.51/4.03
Happy with this one, after double and late shift yesterday. Able to do the long run strongly with intervals, a mileage of 106k weekly. Good sign and training going pretty well. 4 weeks till Gold Coast marathon with the goal of 2.48.

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