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Went down to training tonight with a scratchy throat and got some quality training down. (1km + 400m) x 4. 1st km felt great in 3:11 then the following 400 easy as well in 66s. Then got quicker in 3:05 and the same again for the 400 in 66s. Went a bit nuts on the third km in 2:59 but managed to hold on for the 400m in 65. Last km was tough and Tom got away from me a bit. I managed 3:00 so I'm pretty happy and a tied fastest pace last 400m in 65 again. Really happy, trained better than normal, 9.2km all up.