D.F Road for some shade on another very hot day!
15 mins. warm-up
8 x 400m
400m RI
16 mins. cool-down
Total 9.16km
TE 3.2 ... Improving!
Avg. paces for 400m reps : 6:47; 7:10; 9:18 uphill!;7:49; 7:08; 7:09; 8:14; 6:58 downhill!
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