Canal -> Garscube Estate grass reps (behind the cricket pitch, barefoot) -> Canal
3 miles easy, 7:00 pace/mile
10 x 600 meter grass reps in 1:45-50, 4:45-5:00 pace/mile (with 200 meter jog recovery)
3 miles easy, 7:30 pace/mile
Total: 11.1 miles in 1:14, average pace 6:45/mile
Spine Race 2020
3 years ago
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