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A. Run warmup:

B. Run: (use same implement you did on test day for endurance)
6 rounds x 4 min each w/1 min rest between each round. (30 min, including rest)
Treat each 4 min working block like an emom, where the first 20 sec of each min is a HARD sprint, right into a 40 sec easy pace run, concentrating on the top of each min, running those 20 sec HARD.

11.17 Results 111.17 Results 2

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