time to fly

Tuesday's weather forecast of cold with a 50% chance of rain has caused some shuffling of the week...

monday (3:00 PM or as soon as you can get there)
800j + mcmillan wu
+ 6-8 x 300 @ 95%, r= 30" (m5k= 4 x 300)
+ general strength circuit

tuesday (3:30 PM)
800j + dynamic wu
+ easy aerobic running
+ light strides on grass
+ mcmillan core

wednesday
(6:00 AM - m5k on track)
(3:30 PM - all others)
light aerobic running or OFF

thursday
(6:00 AM - w5k on track; men assist with pace)
those traveling:
depart from campus in AM
go straight to xc course, light running + strides

friday
COMPETITION

saturday (on your own)
aerobic running
+ stretching

sunday
OFF