for Wednesday, Jan 23

1. warm-up circuit
2. 1-2 mile wu to park
3. workout

m+w800/m+wmd: 20' fartlek on cinder loop
(2 x 90" + 4 x 60" + 4 x 30" + 4 x 15", w/ equal time rest)

mld: 9 mile run on lake loop
(2 mi @ 10k+1'/2 mi @ 10k+45"/2 mi @ 10k+30"/2 mi @ 10k+15"/1 mi @ 10k)

4. 1-2 mile cd
5. static stretching, calves + hamstrings