Yesterday there was program in a slow session.
More specifically I had to run 20 km to the slow medium + 5km
Unfortunately I arrived a bit 'late to the appointment garden with Claudio G. and Andrea T. and I joined them after my 5k to slow pace: 5 '/ km.
At that point I started talking to Claudio that he ran to his slow.
Too late I realized that my friend made me go slowly in rhythm and in the end it turned out a steady-fartlek of 24 km to 4 '48''and the media.
today rest tomorrow 15km Loose bottom + extensions.
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