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Edit: Just saw that yes it was 9km from UCD people!
Just to confirm, that was supposed to be 9km total?
2 sets of 1500m tempo with 1 min rec, 3km at 10km effort 2.30 rec
So…. 1,500m 1 minute rest 3km 2m30sec rest 1,500m 1 minute rest 3km finish
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