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4:00 PM

400 m


3:49 mi


Split according to coach. Workout 4x400, lead-off leg from Ben Asamoah ("Ben Ass"), who, despite having hamstring issues that he was talking to EVERYONE about, decides he's fit enough to run... until he's donezo 70m into the race. Sooooooo, coach had Bashir and me waltz a 400 after the third heat lolololol. Ha it wasn't too pretty but oh well, whaddaya expect. Led through 200 in 26, then got BOOTY LOCK as Bashir waltzed past me with 80 to go. But hey, from standing start, s'all good.