ON YOUR OWN
aerobic recovery according to mileage target
+ light strides
*if racing Saturday, and not Friday:
8 x 200 cut-downs w/ 200j recovery
w= 38, 37, 36, 35, 34, 33, 32, 31
m= 33, 32, 31, 30, 29, 28, 27, 26
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