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Notes

In Adlershof with Nicola.

2k warm-up @5'20/km

2k @ 4'39/km [160 bpm] + 3' pause

4x500m [1' pause]: 2'03-02-1'53-54 [bpm: 163-160-165-165]. 1-3 against wind, 2-4 with back wind.

2k cool-down @ 5'15/km