6:45AM - strength & conditioning at Wardlaw
+ 15-20' light running
3:30PM - at track
1. warm-up circuit
2. aerobic conditioning
w= 4 or 5 mile quality run / m= 60' easy running
3. 4 x 200m 'light & fluid'
4. static stretching
m+w800:
1000 + 800 + 600 + 400 + 200,
w @ 92's / m @ 72's
recovery of equal time
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