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"

for Thursday, Nov 13

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. aerobic recovery running according to mileage target
3. hurdles w/ technique strides on grass
4. barefoot jogging on grass, 2 laps
5. stretching + roll plantar fascia

current official foosball rankings

1. p.O.B.
2. JerS
3. COACH
4. The Law
5. TGuG
also receiving votes: G Sod

for Wednesday, Nov 12

1. warm-up circuit
2. 1.5-2 mile wu + 3 x 80m starts on grass
3. (on track) w= 2000m / m= 2400m @ LT pace
(slower than the pace we discussed)
4. easy cd according to mileage target
5. stretching + roll plantar fascia

m+w800: billett intervals
20-24 x 200m @ vVO2max w/ equal recovery

for Tuesday, Nov 11

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 4 x 150m 'light & fluid' on grass
4. barefoot jogging on grass, 3 laps
5. stretching, roll plantar fascia

for Monday, Nov 10

1. warm-up circuit & hurdle drills
2. 1.5 mile wu to park short grass hill
3. 8-10 x short hill w/ jog around and down rec (approx 400m loop)
4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw