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Hi-Tec Adventure Race Series Program
Day 012 - Run with a pickup in the middle
WU + Stretch. Run 45 min as easy for 20 min., then hard for 10 (PE 8-9), then easy the rest. 
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WARM UP and STRETCH
RUN: 45 minutes. Do the first 20 minutes very easy, jogging at PE 6. Do the next 10 minutes at your perceived 5K race pace (PE 8-9). Easy jog or walk the rest.
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