Scullion's 3-2-1 Threshold Pyramid

11min @ 9'00''/km
5 lots of:
- 100m @ 4'00''/km
3 lots of:
- 3min @ 5'30''/km
- 1min @ 9'00''/km
- 2min @ 5'30''/km
- 1min @ 9'00''/km
- 1min @ 5'30''/km
- 1min @ 9'00''/km
10min @ 9'00''/km

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