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22
23

Default 3.5 km

24
25
26

Hill 9 km

27
28

Easy 3.5 km

Run: 16 km
29

Fartlek 3.5 km

30
1

Tempo 3.5 km

2
3
4

Tempo 3.5 km

5

Run: 10.5 km
6

Fartlek 3.5 km

7
8

Tempo 3.5 km

9
10

Fartlek 3.5 km

11

Tempo 3.5 km

12

Run: 14 km
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
1
2
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