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Notes

1.5 m w.u, 6 x 100 strides, 2 laps straights and curves [300], 3 x 400 gfg (250) [400], 4 x 250 gfgf (150), .75 c.d. Last mile was in 6:41. Quarters were consistent 88/89 secs for g and 91 secs for f