for Friday, Nov 14 & the weekend

those traveling to meet:

depart in AM
light aerobic running over race course according to mileage target
+ light strides

those not traveling:

Friday, Nov 14
aerobic recovery according to mileage target

Saturday, Nov 15
long aerobic conditioning according to mileage target

Sunday, Nov 16
w= off
m= aerobic recovery according to mileage target

if you did not do workout on Thursday, then for Friday
(on track)
7 x 800m, r= 1' @ goal pace for 5k
OR
w= 24 x 200m @ 38-40", r= 38-40"
m= 24-40 x 200m @ 34-35", r= 34-35"