For our early pre-season testing today I ran 16.

53 for 150meters from a

3 point stance and a 36.4 for 300meters from a 3 point as well. Idk if
you can predict a 400meter time off of that ut would that e good
enough to go su 50!"
# typical week for me $%1.&' 4(.5) during the summer"
-1 day of %0-30 min run
-3 days of different length tempo $shorter" 3*3*%00+ longer" 5*600)
-% days of plyos
-4 days of ,ifting $s-uat' deadlift' ench' cleans' pull-ups)
I usually will ike a lot also. .o some days instead of doing a
tempo on the track I/ll do it on the ike $15*45 seconds hard' 15
seconds easy)
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