for Thursday, Dec 6

6:45AM - strength-training at Wardlaw
+ 3-4 miles light running

3:30PM - at track
1. stretching - calves/achilles
2. warm-up circuit
3. 2 miles wu + 2 x 70m starts
4. hard run on track
w= 6k / m= 4 miles / m+w800= 2k
5. 2 miles cd + yoga stretching