4 x 300m (100m jog recovery), 2 x 600m (200m jog recovery), 2 x 800m (200m jog recovery), 2 x 600m (200m jog recovery), 4 x 300m (100m jog recovery) 5k effort (TRACK) OR 3 x Sherbrooke Loop (uphill effort, easy jog down recovery) (HILLS)
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