***10:30AM - at track***
1. warm-up circuit (including single leg hops, 2x10)
2. aerobic recovery
w= 5-7 miles / m= 7-10 miles
3. 6 x 80m, r= 120w
4. hurdle walk-overs, foot drills
(cross-training: 8 x 4' steady, r= 1')
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