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Old 28-11-2012, 12:49 PM   #13
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Join Date: Nov 2012

Hi ed,
just for your info i ran 3.15 per kilometer today don't know exactly if that was what you was telling me to do but i went and did it anyway felt hard but to be honest good in some ways as ive lost my speed big time after base phase racing on Sunday as the great Ron hill said race lots...and going to take an easy 10k am tomorrow and 6x1 min Friday should get under 35 on Sunday all been well hopefully can start sub 33 training then regards jon.
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