for Monday, Aug 25

1. warm-up circuit
2. 2 mile wu to park
3. on grass:
4-6 x 400m mostly uphill @ 5k pace, 30" rest +
350m mostly downhill @ faster than 5k pace
2.5' rest between sets

4. easy cd, length determined by mileage needed
5. hip strengthening circuit

*we will complete workout if at all possible; pending weather, alternate workout plans may be made.