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Evan and Alvin got in a speedplay workout - 9 x 2:00 at 5:43/mi (1:00 Easy) - to start a 15K race pace (LT2) progression. Fartleks provide a good opportunity to get familiar with race pace with controlled RPE and heart rate. Evan will continue the progression on a weekly basis by increasing interval duration and decreasing the frequency of 1 ...
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