for Monday, Feb 18

6:45AM - strength & conditioning at coliseum
+ 3-4 miles easy running

8:30AM - strength & conditioning at Wardlaw
+ 3-4 miles easy running

3:30PM - at track
1. warm-up circuit
2. aerobic running
w= 4-6 miles / m= 6-9 miles
3. 4 x 150m 'ins & outs'