acc's

those traveling:
mon - light aerobic running + technique strides
tue - 10' @ AT + 10 min jog + 6 x 200 @ 110%, r= ratio of 3:1
wed - travel + shake-out upon arrival
thu - DMR's: shake-out in AM, race in PM; others: 2-3 x 200
fri - shake-out in AM, race in PM
sat - shake-out in AM, race in PM
sun - on own, long aerobic running

those not traveling:
mon - light aerobic running + technique strides
tue - 20' @ AT + 6 x 200 @ 110%, r= ratio of 3:1
wed - on own, aerobic running + hurdle walk-overs + strides
thu - on own, light aerobic running + 6 x 40m ramp sprints
fri - on own, time trial over 1200m or 2000m; choose distance, text result
sat - on own, aerobic running + stretching
sun - on own, long aerobic running