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7 August, 2010

Tuesday: 9x200m at 32s, 2 sets. Recovery of 2:00/200m between intervals, 4:30/600m between sets. ~8km.

Wednesday: 0km

Thursday: 8km (treadmill, poor air quality outdoors)

Friday: Mile race (5:04), 4×400 yd relay (64s) ~5k total.

Saturday: 10km.

Sunday: 22km.

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