for Friday, Nov 2

3:30PM - at track
1. warm-up circuit
2. 2 miles wu + light strides
3. workout
w= 2 x 1600, r= 6'
m= 3200 + 2 x 1600, r= 15'/3'
4. 2 miles cd
5. static stretching

m+w800:
2 x 4 x 200, r= 2' / R= 4'