1. 7.5 miles in nearly 1 hr, but 1st 2.5 miles jogging with lou - 3 laps of approx 2.5 miles in 22 mins, 16 mins, 17 mins.
2. 4 laps of the above in 65 minutes - 16, 16:30, 17, 18 minutes
3. Long steady run - 70 minutes ? distance.
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