4/11 Eric, Tom, Arthur and Carol warmed up and ran 2x6H... 1min rest + final 4H. Stretch.
4/12 Karly, Mollie, Carol warmed up, did some drills and took about a dozen jumps in 4-5 to 4-7 range. Kevin, Alex and Joe followed. Alex did a few jumps before getting knee treated. Kevin and Joe did box jumps at 5-9, 5-11, 6-1.
4/13 Tom, Arthur, Mike, Joe and Carol worked 5-4-3-2-1 400H at race pace. Everyone did well with pace and stride pattern. Emily, Karly, Mollie, Eric and Kevin worked 3x8H at reduced spacing (-1 for 3, -2 for 3 and -3 for 1). Everyone looked fairly sharp technically and were strong through all the reps. Planks and stretches followed.
4/15 Carol, Emily, Mollie and Leah did jogging, leg swings, mobility+hi knee+stride/pickup/sprint, 3x8.5m flys (bests: Emily 8.1mps, Leah 7.94, Carol 7.65, Mollie 7.39), 3x3H 5step, 1x1H-2H-3H block starts.
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