Mon June 24

400 warmup OYO on 10:00

3 * 700-800 descend on 12

Looking for 30-50 seconds rest - could pull #1,

if you mix it up do so consistently

18*100

5 best average on 1:25 - 1:40 approx 10-15s rest

1 easy kick on 2:15

4 best average

1 easy kick on 2:15

3 best average

1 easy kick on 2:15

2 best average

1 easy kick on 2:15

1 best average

Ella alternate 100 smooth, 75 strong, 50 sprint, 2 * 25

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