Notes
4x30s, 3x800 @5k pace, 2x400m @faster than 5k
800s were 2:32, 2:30, 2:29, and the 400's were 68, 66,
the last 400 started downhill, and Shane kept on coming, so I kept on going, stayed controlled and Coach had a watch on us for 66 seconds.
Our team is fast, we are strong, it's time to roll.