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@HatBeard
I'm not trying to add the speed work, it's more I'm (mildly) worried about the impact of not being able to keep it slow enough because my pace keeps creeping up. but as I say the point is cumulative fatigue which means I'll not be going out as hard on days after the more strenuous workouts.
in other news, a dirty contact point on my fr620 meant it wouldn't charge/sync so the batt almost fully discharged and wouldn't stay on, so I wiped it thinking it was fucked before I realised it was the contact points, got it recharged but now have to setup everything again on the watch. ffs. luckily didn't have any workouts on there I hadn't uploaded.