week of Oct 26 - Nov 1

monday
light aerobic recovery + 6 x 100, r= 200j + drills

tuesday
(6:15 AM - for all)
w= 1 x 2000, r= 1600j + 5 x 300, r= 300j
m= 1 x 3000, r= 1600j + 5 x 300, r= 300j

wednesday
aerobic recovery + technique work with spikes

thursday
light aerobic recovery

friday
those not traveling to meet:
(6:15 AM - on track)
w= w/ 800 group
m= 5k time trial
(3:30 PM - strength & conditioning @ Wardlaw)

those traveling to meet:
travel to Cary, NC
light aerobic running over xc course

saturday
those not traveling to meet:
aerobic recovery on own

those traveling to meet:
ACC CHAMPIONSHIPS; m= 8k, w= 6k
return to campus in evening

sunday
long aerobic conditioning on own

w800:
M - easy
Tu - 5 x 400 @ 70's, r= 5'
W - easy
Th - 10 x 150 @ 23's, r= 2'
F - 2 x 1000 @ 3:07, 3:45; r= 1600j
Sa - easy
Su - long