for Monday, Apr 7

6:45AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. 1.5-2 miles wu + 3 x starts (30, 60, 90)
3. workout
m+w 800= 1600 of 50 ins & outs
w+mmd= 2000m of 50 ins & outs
mld= 2000m of 50 ins & outs
for some= 20 x 200, r= 200j

4. 1.5-3 miles cd + cd exercises

(cross-training= 5 x 5', r= 2')