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Example 21: 3km (2.5 laps at 72, 3 laps at 68, 2 laps at 64) (500m easy jog)
3x600m (Rep 1: 65 400m, 29 200m | Rep 2: 63 400m, 29 200m | Rep 3: 61 400m, 29 200m (2min rest) 6x200m in 27 (200m jog rest)

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