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| Looks like I am out-voted for the longer intervals 
Pace time = seconds per 200m. 55=4:35 per km; 50=4:10 per km
800m @ 55 - 200m jog
800m @ 54 - 200m jog
800m @ 53 - 200m jog
800m @ 52 - 200m jog
800m @ 51
400m walk
Repeat above - 2 quicker than set 1
OPTIONAL: 5.9km gentle cool-down jog/run | |
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My head hurts
The reason I vote for shorter intervals is it is a quick and more humane way of "dealing" with people
The weather is turning bright now, so looking forward to it. C ya,