for Wednesday, Nov 5

1. warm-up circuit
2. 1.5-2 miles wu + 3 x 80m starts on grass

3. (on track)
w= 1 x 3200m + 4 x 300m cut-downs
m= 1 x 3200m + 2 x 1600m, r= 15', 3'

4. easy cd according to mileage target
5. stretching

m+w800:
w= 1 x 1600; m= 1 x 3200