for Tuesday, Dec 4

1. stretching - quads/psoas
2. warm-up circuit
3. 2 mile wu to park + 3 x 40m starts
4. 300's on ballfield loop @ vVO2max, r= equal time recovery
(vVO2max= velocity at VO2max, estimated at 2-3k pace)
(# of 300's? Until pace becomes significantly difficult)
5. 2 mile cd + standing calf raise, 3x15 each leg