part 1
run:
5 x400m 85%, 3min rest
1:14, 1:20, 1:21, 1:23, 1:23 (went too hard on the 1st one so backed off a bit)
part 2
A- BS- 20/ 10/ 10, 3 min rest after 20, 2 min rest after 10. 325(pr), 305, 305 (felt like poo)
B- 100 ghd sit-ups In sets of 10 at my leisure while coaching.
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