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Notes

+ 400 uphill hard on road + (cinder loop) 2400's @ 85%, r= 90" (w= 2 / m= 3)

+ 800, 600, 400 @ 3k pace, r= at least equal time

+ 3 x 200 @ mile pace, r= 1'

Goal pace: 6:16 (for 2400) and 82 (for 800,600,490)