1. warm-up circuit
2. 1.5-2 mile wu + 3 x 60, 90, 120 starts
3. workout
w800(am only)
400 + 200 + 500 + 200 + 400 fast, r= 3', 3', 3', 8'
m+wmd
800 + 600 + 400 + 200, r= 8', 6', 4'
2 miles light running
6 x 300 cut-downs (3kSC w/ hurdles)
mld
4 x 1200 + 3 x 1600, r= 600j
(cut-down times)
***1:00PM - strength & conditioning at Wardlaw
+ 3-4 miles easy running
4 comments:
3:53, 3:49, 3:50, 3:47 + 5:20, 5:19
18 - 24 mph wind on the back 150 made it real tough.
3:50, 3:47, 3:47, 3:44 ::: 5:11, 5:07, 5:07
Very Windy
3:48, 3:47, 3:47, 3:48 on the 1200's, 5:04-5:02-4:59 on the 1600's
2:05 on 800
1:35 on 600
60 on 400
28 on 200
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