Long time no see, FRB. Playing on two soccer teams this season in addition to ref'ing has sped me up a LOT. This makes sense, as I'd guess I run an average of six sprints per half when ref'ing (and generally have two games each night), and probably ten sprints per half when playing. I play between one and three games a week, and ref between two and five nights a week. You can do the math, if you want, but the point is that I do literally hundreds of sprints every week. In other news, cross-training still works. Made 4.06 in 30:44. About a 7:30 pace. I'm likin' it.
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