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February 18 @ 7:30 pm - 8:30 pm
DUNCAN, PAUL, STEVE AND NICK
Mile warm up/ 7 x 25 sec effort hill effort with 60 sec recovery x 3 (using River View, Sidwell and Mill Hill)/ 1 mile cool down.
Kenyan hills 3 x 10 mins.
8-10x(500m hilly out & back reps/90s)