6:15pm - out at homebush on a windy night on my pat malone. was supposed to do 8 by 800m, but something clicked in my brain on the 5th and I only did 600, then proceeded to do 5 by 400 at a fast pace. all with 200m jog recovery.
4 by 800 - 2:19, 2:17, 2:18, 2:18
1 by 600 - 1:42
5 by 400 - all in 64.
at least i covered 4 km in wam-up and warm-down, all in all 17km,
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