for Wednesday, Oct 31

1. warm-up circuit
2. 1 mile wu to park
3. tempo fartlek, on grass upper hills area and lower grass field
w= 5 x 4' tempo efforts, r= 2'
m= 6 x 5' tempo efforts, r= 2'
4. 1 mile cd
5. static stretching

m+w800:
short hill repeats at park
w= 2 x 8 reps / m= 2 x 10 reps