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12 x 1000m + 1 x 3K, with 400m rest -that workout I did with James together on road. We ran 3:03, 3:05, 2:58, 2:59, 3:00, 2:59... in the range of 3:05 to 2:58. The 3K was a progressive 3K, we started at 3:47, 3:26 and the last km was 2:57.

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