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@Sainsburys_Ed
did 6 "yassos" this evening first 5 on 2:50 and last one tried a bit harder and did 2:42, my plan goes up to 8 in 3 weeks time and 10 in 6 weeks, hopefully will be able to manage them all at 2:50 which will give me some confidence for a sub 3 in London, never trained this much for just running before, I'm mostly enjoying it, looking forward to my rest day tomorrow though!