for the weekend

for Saturday, Sep 22

8:00AM - meet at coliseum
1. leg swings
2. long aerobic running at Kennesaw Mountain
(bring a towel!)
w= 1hr20'-1hr40' / m= 1hr30'-1 hr45' / m800= 60-75' / w800= 45-60'
3. static stretching, calves + hamstrings
4. leg swings

for Sunday, Sep 23

easy aerobic running on your own
(for xc, this is not a 'day off or optional run', you are expected to run)
w= 45' / m= 60'

m+w800 - OFF