Today was pretty good. Ran at 400 field- 1 mile wu then some light strides my ankle is still stiff a lot of the time its slowly getting better(as ive said repeatedly). Then running in the second group with mckenzie and deron. We were coming through the first 400 in 92 then 96 then more like 99 but it felt pretty easy especially at the beginning- then it was a little too much rest. The point is that 620 pace should definitely be tempo pace right now. It was def good for like 3 then I got a little tireder. Also using coke as a recovery drink is probably not totally ideal lol.
The workout was quite good for the boys. Hunter was generally at the front and was hitting around 200 flat and then went down into the high 150s in the second half. Ryan was right around him then the rest were alternating Tristan,Seon(good recovery after looking tired in the middle)Sean solid,Dylan solid plus, Dan was in there he did better than he has took one off at some point.
Mckenzie was tired or mainly hot got through 6 plus the 400. No worries shell be fine when its not 90+.
Double tomorrow. Then steady run Saturday and then prob ncr on sunday
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