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Notes

Good workout. 2 mile w/u at 5.5-6.2

Hills: 3 x (800 m. at HM pace uphill, 800 m. downhill at MP)

4 x (400 m. at 10k pace uphill, 400 downhill at MP)

2 mile cool-down

HM pace 6.9, MP 6.7, 10k 7.3