My version which includes the 2x2min reps at the start to make the total 28 minutes.
Ran it late this afternoon as I had a bit to do at work in the morning plus a BBQ lunch at the parents house.
Ran from my place up to the SFS and back. An all flat tar surface.
I ran 6.8ks in the 28mins. Average pace of 4:07 per klm. A bit slower than the last time I did this. But I'm not doing much speed work at the moment.
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