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Notes

laps run with Raoul in moullie point

easy 10 min then:

3km laps at following paces, heart rates:

5:06, 130 (bad reading)

5:04, 124

4:50, 128 juice

4:47, 127

4:33, 134 juice

4:24, 139

4:15, 150 juice

4:06, 155

5:15, 130

then easy 8 min