Notes
2 mile warm up - 15:34
movement preps
plyo drills
4xstrides
200,100 jog recovery,400, 75 sec rec, 400m, 100m jog recovery, 200, 3 min rec
28.5, 35 rec, 68, 1:17 rec, 67.9, 36 rec, 30.4
30.1, 38 rec, 68.1, 1:17 rec 68.6, 41 rec, 30.9
30.1, 40 rec, 66.2, 75 rec, 66.2, ???
???, ???, ???, 75 rec, 69.5, 43 rec, 31.2, 2:59 rec
31.6, 38 rec, 65.8, 1:14 rec, 69.9, 30, 30
200m on track 27.6
2 x hills
2 mile rec - 15:00