Started out very fast in the slight rain but last two laps were hard
3.41 miles
53:14
15:35 ave pace
15:49
15:39 = 39.88 two miles
15;20 46.07 three miles
170.4
12.2
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170 x 1 x 10,180 x 1, 190 x 1, 20kg swings x 5 x 20, band rear delts 3 x 20
This was strong and controlled. Best 190 I can remember, just like the 180 167.2
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