November 19, With Coach Duncan

20 min warm up

16, 18, 20, 22 @ 2K+25, 2K+23, 2K+21, 2K+19

5 x 1:20 with :40 sec rest
@ 5K pace

1 min ON, 1min OFF x 15

at 2K+4 at 26 rate

Cool Down

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