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Mike Federle ran: 200M 100 recovery, 40...
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200M 100 recovery, 400M 200 recv, 600M 300 recv, 800M 400 recv, 1000M 500 recv, 800M 400 recv, 600M 300 recv, 400M 200 recv, 200M. Each interval a bit faster than 5K pace. 1 hour high cadence on trainer yesterday and tomorrow. Awesome day today to be outside.