for Monday, Nov 5

3:30PM - at track

1. warm-up circuit
2. 2 miles wu + strides
3. workout on track
3 x 1000m, r= 5' + 4 x 300m cut-downs, r= 300j
pace= fast
4. 2 miles cd
5. static stretching

m+w800:
200's @ vVO2max w/ equal time recovery
w @ 44 / m @ 35