Wednesday: 6 X run/surge loop + 10:00 diagonals on the soccer pitch. Around 10k total.
Thursday: A 10k+ run along the water. I ran with a watch, but didn't check pacing till I was done and at home. 1st k in 4:40 and last k in 4:34. I only have the first (and thus last) k marked at the moment.
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