11/28 Tim, Jim, Mike and Aaron got things off to a great start. Good warm up, 4x3H (39/43) 5-step, 30m block acceleration (TL 4.03, AR 4.23, MC 4.23, JF 4.32), 8.5m fly (TL 9.55mps, JF 9.14, AR 8.85, MC 8.85). Next, 4x1H (33-42) solo and 4x1H (42-36) racing style. Ended with 4x4H up/back 5-step (36) on 45-sec rec. Wall stretches. Consistency and quality was good, particularly for the first night.
11/29 Jim, Mike, Joe and Dan determined approaches and practiced runthroughs. Marks in meters: Mike 16, 7.7, 3.7; Joe 16.7, 7.8, 3.1; Jim 16, 8.1, 2.8; Dan 16, 7.8, 3.6. Approximate equivalents in feet: 16=52-6; 16.7=54-9; 8.4=27-7; 7.8=25-7; 7.7=25-3; 3.7=12-1; 3.6=11-10; 2.8=9-2; 2.6=8-7.
11/30 Emily ran 3x8.5m flys, with a very good best rep of 8.17 mps. Did 3x3H 5-step and then 1H, 2H, 3H, 4H (reg height/space) and then 4H-3H-2H (33 -1) 1H. Best splits around 1.2 ht. Some in mid-1.3s. Block/H1 auto times ranged from 2.51 to 2.68. Some work to do, especially with acceleration through H1 but overall a strong practice given race heights and spacings. Finished with 5x4H up/back 5-step on 45-sec recovery. Hurdle stretches.
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