1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + strides
3. lactate threshold run @ MP on park lake loop
(w= 6-7 miles / m= 8-9 miles)
800: 8 x 200, r= 200j
4. easy cd according to mileage target
5. (5:30PM) strength & conditioning at Wardlaw
6. stretching + daily health exercises on own
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