tuesday torching

For Tuesday, March 20

***10:00am for 3000mSC; 10:30am for all others***

1. mobility - hip crossover, scorpion, leg swings
2. dynamic foot drills
3. 2 mile wu + 4 x 60m starts
4. workouts:
a) 400+200+500+200+600, r= 3', 3', 3', 8'
v= <1500m goal, 600m faster
1.5 miles light running
4 x 200m good swing, r= 200j

b) (3kSC) 800+1200+600+400SC; r= 1'15", 1'45", 1'15"
2 miles light running
6 x 300m cut-downs

c) 6 x 1600m, r= 1'30
v= 10k goal

5. 2 mile cd
6. yoga - downward dog, extended triangle

NOTE: bring something for nutrition to jumpstart recovery asap!