for Thursday, Feb 12

ON YOUR OWN

aerobic recovery according to mileage target
+ light strides

*if racing Saturday, and not Friday:
8 x 200 cut-downs w/ 200j recovery
w= 38, 37, 36, 35, 34, 33, 32, 31
m= 33, 32, 31, 30, 29, 28, 27, 26