11/8 - Track - Easy

5 starts
Plyos (Butt-kicks, High-knees, Power skips, Bounds, Backpedal, Quick skips, Explosions).

11/8 - Road

Center St >> Broad >> Center St.
~2 miles?

~22min

Easy jog/run

11/7 - Track - Medium/Easy

3x300
6x150
Rest: Walk to start of next interval

Goal: 60-
57
55
54

Goal: 30-
27
25
27
25
27
24

Quick 150's with a quick start.

11/6 - Road

Turkey Trot run: ~2.5 miles
Time: ~18:00

Cool Down: Swim, 300-400.

11/6 - Track - Hard/Medium

/Medium because I didn't feel like death afterward.

6x400m
Rest: 4 min.

Goal: 70
70
70
71
70
70
72

11/6 - Pool

1400