one if by land two if by sea

NO YOGA THIS WEEK

Distance Medley Relays:
monday (w @ 10:00 AM / m @ 10:30 AM)
*1200&1600 legs: see Tue workout - 800's @ 90% (w= 6, m= 4)
*800 legs: 3 x 200 + 2 x 300 + 3 x 200, r= 90"
tuesday (3:30 PM) - OFF or light run
wednesday - travel to Boston
*light running + 2-3 x 200 @ RP (7:00 PM)
thursday
*shake-out in late morning
*DMR in PM
friday - tbd
saturday - tbd
sunday - travel to Atlanta, light running on own

800m, Mile, 5000m - not on DMRs:
monday - off or light aerobic running on own
tuesday (3:30 PM)
*MD/LD: 6 x 800 @ ~90%, r= ratio of 1:0.5 + 4 x 200 @ mile pace
*800m: 3 x 200 + 2 x 300 + 3 x 200, r= 90"
wednesday - travel to Boston, OFF or light run
thursday - in early AM, light aerobic running + 2-3 x 200 @ RP
friday
*shake-out in AM
*Mile, 800m, 5000m
saturday - tbd
sunday - travel to Atlanta, light running on own

3000m:
monday - off or light aerobic running on own
tuesday (3:30 PM)
*7 x 800 @ ~90%, r= ratio of 1:0.5 + 4 x 200 @ mile pace
wednesday - travel to Boston, light aerobic running
thursday - OFF or light run
friday - light aerobic running + 2-3 x 200 @ RP
saturday
*shake-out in AM
*3000m
sunday - travel to Atlanta, light running on own

those not traveling:
those not traveling:monday - off or light aerobic running on own
tuesday (4:00 PM)
*m= 3000m TT @ 4:45 PM / w= 1500TT @ 4:55 PM
wednesday - on own, aerobic running
thursday - on own, 6 x ramp sprint + light aerobic running
friday - on own
*fartlek of 5', 4', 3', 2', 1' @ ~85%, r= equal time @ ~65%
saturday - on own, aerobic running + stretching
sunday - on own, long aerobic running + recovery