1. warm-up circuit w/ hurdle drills
2. 10MT
3. aerobic recovery running according to mileage target
4. 4 x 200 'light & fluid' (hurdling technique for 3kSC)
5. (5:30PM) strength & conditioning at Wardlaw
6. stretching + daily health exercises on own
m+w800: 1 x 1000m, r= 1000j + 3 x 300 cut-downs, r= 100j
(w= 3:10, 57, 54, 51 / m= 2:40, 48, 45, 42)
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