6:45AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running
3:30PM - at track
1. warm-up circuit
2. 1.5-2 mile wu to Piedmont cinder loop
(spikes recommended - I will transport)
3. 200's @ vVO2max (approaching 3k goal time), r= equal time recovery
# of 200's = 16-32
4. 1.5-2 mile cd
5. static stretching
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