5.6 45:20.7 161/185 Warm up, then 4x800 (9.5mph) with 1:30 RI (6mph). miles time ave hr/hr at end
1 9:05.5 140/144 0.5 4:25.1 149/151 0.5 3:09.8 172/178 0.17 1:37.4 164/151
0.5 3:08.9 173/181 0.17 1:40.0 169/156 0.5 3:11.5 176/182 0.17 1:44.1 172/158 0.5 3:10.0 178/185 0.17 1:39.2 172/159 1.42 12:29.2 163/164
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