for Tuesday, Jan 29

1. warm-up circuit
2. 2 mile wu + 3 x bounding + 3 x starts
3. workout

m+w800: aerobic recovery (no warm-up)
w= 4-5 miles / m= 6-7 miles
+ 4 x 120m 'ins & outs'

m+wmd: 2 x 200m good swing, r= 200j
5 x 600m, r= 4-5' (through 400 at good pace, last 200 hard)
2 x 200m good swing, r= 200j

mld: 4x1000m + 4x600m + 4x400m, r= 3', 3', 2' / R= 5'
@5k pace

4. 2 mile cd
5. static stretching, calves + hamstrings