1. warm-up circuit w/ speed ladder
2. 1.5-2 mile wu + 2 x 100 starts
3. workout
1500-5k: 7 x 800 @ current 5k - 3%, r= 1'
800: 1 X flying 30 + 60 + 90 + 120 + 150, r= 3', 6', 9', 12'
4. easy cd according to mileage target
5. (5:30PM) those that competed at Penn - max testing at Wardlaw
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