E 'with pleasure and tired muscles that I declare this 18km to 4:43.
E' was a very good test, carried out after 10 km at 4:20 on Friday afternoon.
Sunday morning I, Action, and Pol Govo sides to achieve a heating
10km + 2x (1 km + 3 km fast rec).
Here are the numbers
10 km at 4:55
3km at 4:16 (4:20 4:14 4:15) 5:20
1km to 3 km in 4:18 (4:15 4 : 25 4:15)
1 km at 4:46
There 's been good, we went faster than last Sunday!
Auantiiiii
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