I ran 15.4 K after work. The details are as follows. I'm too burned out to write anything else.
Warm Up: 1.7 K: 9:33.86
Hill Repeats
1st K: 5:13.98
2nd K: 5:24.71
3rd K: 5:19.00
4th K: 5:18.81
5th K: 5:20.76
6th K: 5:21.50
Water Break: 15.13
7th K: 5:15.46
8th K: 5:19.76
9th K: 5:20.49
10th K: 5:29.51
Water Break: 15.35
11th K: 5.17.70
12th K: 5:06.63
Warm Down: 10.06.11
Total 15.4 K: 1:23:58
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