My first BIG WORKOUT - thoroughly enjoyed it and felt i did well. All the 1k repeats in earlier weeks seem to be paying off.
4k warmup - 28 mins 5k tempo - 30 mins 800m x 8, 200m recovery jog/walk(2 minutes) [50min] 3k cool down [22min] 3k tempo [18min] 4k cool down
finished in 2:55
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