for Friday, Feb 22

1. warm-up circuit
2. 1.5-2 mile wu + 3 x bounding to start
3. workout

m+w800/m+wmd:
12 x 200, r= 1' @ fresh swing, good swing, hard swing, then repeat
(m= 31, 29, 27, then repeat / w= 36, 34, 32, then repeat)

mld:
2 x 3 miles on track @ 16:00, r= 1 mile easy

4. 1-2 mile cd
5. plantar fascia rolling, static stretching, leg swings