23/9 - 01/10 Specific phase 3

23/9: Rest
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24/9: 6*1K (3:39, 3:40, 3:40, 3:43, 3:43, 3:44)
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25/9: 70mins easy run
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26/9: 150mins easy long run
First 10laps~4:50, second 10laps~4:40
Total 30K