Start at School to Centennial Park for Dynamics
30 sec on, 30 sec off to Tidelands
At Tidelands 6 x 300 at Anaerobic endurance pace with 3 min rest
Some did 5 x 533 meters (lower loop) at race goal pace with 3-4 min rest
Gambetta Leg Circuit and and easy run afterward 2-3 miles.
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