10/10 Sunday: 30K (long distance progression)
10/11 Monday: 0K (rest)
10/12 Tuesday: 10.5K (Hill work)
10/13 Wednesday: 14K (easy)
10/14 Thursday: 25.5K (progression mid-Long distance)
10/15 Friday: 14K (3000m time trial)
10/16 Saturday: 15K up (easy)
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Total mileage: 110K
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