S6 PB: Suffolk Punch in the Face

Come dig yourself out of that ShovelFlag hole you plan to put yourself in tonight.  I’m sure no one will do it but here is an option tempo workout for those that abstain.

1.5mi warm, [5min tempo (10K pace – 30sec), 3min recovery] x 3, cool down

Due to prior commitments tomorrow will be a virtual Q for me.  I’ll be there with you in spirit.  Or maybe I’m just in bed cuddling my ShovelFlag.


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