4/26 KC. Des, Maia, Jess, Holly, Ben did a hurdle workout and 4x1 exchanges. Hurdle mobility followed by 3x 3x deadlift, 2x L+R single leg hops on-off boxes, 10x push ups. Dribbles, 1-steps, power hurdle + 1 step. Starts over 2 to 4 hurdles, including shuttle starts and exchanges for Jess, Des and Maia. Ben took a bad fall after crashing H1 with a lead leg swing. Maia also took a fall after catching a trail leg. No major technical changes or emphasis for most -- just maintenance of intensity and effort. Holly did go to "bigger arms" between hurdles to avoid a too-quick turnover and reach to next hurdle. Exchanges for 4x1 were good.
4/25 KC. Bianca, Rachel, Maia, Savana, Alex and for the first time, Sam jumped. General warm up, then box backovers, 4-step ramp jumps, 6-step short approach jumps, full run throughs and full jumps. Maia, Rachel, Alex and Bianca worked in 4-3 to 4-9 range. Savana worked around 4-3 to 4-6 and Sam around 4-0 to 4-3.
4/24 MU. Nice, warm day. Jess, Lizzy, Becky, Ben did swings, cycles, dribbles, accels, pickups, hurdle walkovers, 1-steps L+R. Becky did up and back progression, then 3x 1st 3 and then 5-6-7, 6-7-8, 7-8-9, 8-9-10 for 400H. Jess did 2x8 30s at -1.5 to -2. Ben did the same and then went with 8.5m spacing up to 36. He then did some 1-2H reps at 39. Leg seemed to hold up well. Jess did a rep over 3 and then another over 1 for 400H. Des and Holly arrived later, warmed up for 120m run off for 4x1. Jess and Holly were the winners, with Des right behind and then Lizzy. Jess, Lizzy, Becky and Ben left while Holly and Des finished their workout which was 2x8H 30s at -1.5 to -2. 1x3H for 400H near race pace. 6-7-8, 7-8-9, 8-9-10 with walk back recovery, starting moderate and increasing tempo throughout.
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