11/6/2007
6:00 AM
4000 m
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Drills in the beginning, then flipper work. At the end we did 3x300 at a good effort, followed by a 400 for time (6:24). Finished up with 4x100 hard with decending rest (1:50, 1:45, 1:40, 1:35). All 100's were 1:30 or a little faster.