6.0 49:45 158/187 Treadmill - 2 x (4 x 400 with 1:30 Rest) with 2:30 Rest. 1st 5 400s at 9.5 mph, last 3 at 9.0 mph. Rest at 6 mph. 1.5 13:58.7 131 1.46 10:59.1 166/182 4 x 400 with 1:30 Rest 0.25 2:33.6 164/150 1.46 11:13.2 171/181 4 x 400 with 1:30 Rest 1.33 11:00.8 169
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