for Wednesday, Apr 9

2:15PM - m3000SC (ready to go at 3:00PM)
2:30PM - w3000SC (ready to go at 3:15PM)
*3200 @ tempo pace + 1600SC + 800, r= 4'

3:30PM - all others

m+w800
*450 + 350, r= 15' + 4 x 200 fresh swing, r= 200j

m+wmd
*3 x 700, r= 15' + 4 x 200 fresh swing, r= 200j
(or 7 x 800, r= 1')

mld
*4000 @ 5kGP

(cross-training: 10 x 1'20" hard, 40" easy)