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sounder
RE: some training question
50 miles so over 80 km

best 5k time around 18.30 min and 10k 39.10 min.

Intervals like 5 x 800m in 2:50 on track with 90 sec jog rest

long run 12 miles like 19 km

some tempo runs around 8 km, a lot of easy jogging-days between

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