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1 event,
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Session 1/steady run/???Session 2/Hilly, 10 mins easy, 10 x 100m hill fast effort, walk rec, 10 mins easy/Robert RCoe/Hilly, 10 mins easy, 20 x 200m @ 5k race pace, jog rec, 10 mins easy (Brandise Park)/??? |
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1 event,
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Session 1/steady run/???Session 2/Hilly, 10 mins easy, 4 x 5 mins Kenyan hills strong effort, 2 mins rec, 10 mins easy/RobertCoe/Hilly, 10 mins easy, 4 x 6 mins Kenyan hills strong effort, 2 mins rec @ 10k pace, 10 mins easy/Claudine |
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1 event,
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Session 1/steady run/???Session 2/Hilly, 10 mins easy, 6 x 200m hills strong effort, walk rec, 10 mins easy/RobertCoe/Hilly, 10 mins easy, 6 x 400m @ 5k race pace, jog rec, 10 mins easy (Castle Hill)/Claudine |
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1 event,
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Session 1/steady run/EmmaSession 2/Hilly, up 2 mins, 2 mins rec, up 4 mins, 2 mins rec, down 2 mins, 1 min rec, down 2 mins, 2 min rec, go again, 10 mins easy/RobertCoe/Hilly, 10 mins easy, 8 long hills @ 10k pace, jog back, 10 mins easy (PO to Station)/Claudine |
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1 event,
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Session 1/steady run/NickSession 2/Hilly, 10 mins easy, 6 x long hills strong effort, 2 mins rec, 10 mins easy/EmmaCoe/Hilly, 10 mins easy, 5 x 5 mins Klondike hills, 2 mins rec, 10 mins easy/Claudine |
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