10 mile boxing day.....km splits
3:32/3:32/3:33/3:41/3:38/3:41/3:47/3:46/4:02/3:48/3:48/4:11/4:13/3:39/3:59/3:34------0.16 49
61:22- 2nd 8k very hilly
mile 5:43
2 mile 11:30
3 mile 17:20
4 miles 23:20
5 miles 29:20
2nd 5 miles all hills
Week 1: 40 miles Mon to Sun (Feb 5-11)
18x1min/1min, 6x3 min 90 sec, 3 miles steady state, 4 strides
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