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Five sets of 5 x 200m with 100m recovery jog between, 5 x 150m with 50m recovery jog between. We jogged a few kilometres to warm up and then jumped in with a large group of guys that had already started. Coach Ayenew, who says that the winners of all four of the XC races we watched at Jan Meda last week are members of his squad, had multiple large groups of athletes completing the workout around the track.

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