for Wednesday, Apr 30

1. warm-up circuit w/ hurdle mobility
2. workout

w800:
1.5 mile wu + 3 x starts (30, 60, 90)
8 x 100 @ 800GP, r= 10", R= 2'
6 x 100 @ 400DP, r= 10", R= 2'
4 x 100 @ 100%, r= 10"
1.5 mile cd

m800:
1.5 mile wu + 3 x starts (30, 60, 90)
2 x 600 @ 72 pace, r= 600j
1.5 mile cd

all others:
aerobic conditioning, w= 5-6 miles / m= 6-8 miles
+ 5 x 70m (20m stride + 30m fast + 20m stride)

3. cd exercises