Notes
4 mile tempo (1 on track with hurdles), 6x800m (90) alt hurdles, cool down. did prairie duck warm up. it was really controlled id be surprised if we broke 6:00 for the first couple miles. gradually picked it up until the mile on the track. i took off and everyone followed. the first couple hurdles were rough but i settled in eventually. 4:58 for the full mile, it was tough my legs were a little sticky. took 15 min and it was quick. went 2:27 (77 first lap) then 2:21-23 for the next 5 800s.