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October 15, 2019 @ 7:30 pm - 8:30 pm
DUNCAN, PAUL, STEVE AND NICK
1 miles warm up/3-4 6 min efforts with 3 min standing recoveries/ 1 mile cool down
using club mile loop
Kenyan hills. 3 x 10 mins. Under hill / Vic hill / Essex Way
Out & back reps – 2x(60-75-90-75-60s with double jog back rec)