1. warm-up circuit w/ speed ladder
2. 10MT
3. aerobic conditioning according to mileage target
4. 5 x 70m (30 float + 40 acc)
5. stretching & daily health exercises
6. (5:30PM) strength & conditioning at Wardlaw
m+w800:
500 + 300 + 150 @ GP, r= 500j, 300j
+ 5 x 200 @ GP, r= 200j
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