Notes
Coming up to the tempo i knew that i couldn't keep up with Demski and Avra so i just decide to go with David Hua. My hip started hurting coming up to the tempo with was really annoying. During the run it was kind of tough and i only picked up the pace a little because i knew i couldn't go to fast for 2 miles. I was kind of suprised the Adam Herdman dropped about 200m before the tempo. During the tempo me a David went a respectable pace. I dropped david at the mile, for some reason he stopped so i just kept going and i picked up the pace a little. Later i need to ice my hip and my shins.