for Wednesday, Feb 13

1. warm-up circuit
2. aerobic recovery

m+w 800= 3-5 miles + 2 x 200m fast, r= 600j

m+wmd= 5-8 miles + 3 x 250m 'light & fluid'

mld= 9 miles + 3 x 250m 'light & fluid'

3. mobility - hip crossover, scorpion, leg swings