for the weekend

those not traveling:

for Friday, Jan 11
fartlek ON GRASS,
5', 4', 3', 2', 1' hard with equal rest

for Saturday, Jan 12
long aerobic running
w= 12-14 miles
m= 15-17 miles

for Sunday, Jan 13
aerobic recovery
w= 4-6 miles
m= 8-10 miles