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Notes

1.6 mi wu, 1000m (6.48 pace), 800m (7:20 pace), 800m (6.40 pace), 800m (7:20 pace), 800m (6.40 pace), 800m (7:20 pace), 600m (6.40 pace), 800m (7:20 pace), 400m (1:11.8). Walk/Jog 2:45 rest. 400m at all-out effort (1 sec fr PR!).