It’s sort of a sweet spot between an endurance run and an all-out sprint ... between sets 4 x 200m, or 0.5 lap, @ goal mile pace (8-9 RPE), with 1-minute rest Speed workout 1: 2 x (3 x 500m ...
Riding on the crest of a wave, Luke Ferraris booted home his third feature winner in as many meetings with a superb display ...
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