20' w/u (2.36mi) Ritz dynamic stretching drills (0.3mi) 10x400m w/ 400rec -- first 5 downhill (5-10ft), next 4 up, last 1 down 72 73 71 68 65 71 72 70 70 68 (8000m) Ritz form drills (0.3mi) 17' c/d (2mi) --total:10mi -- <<right afterward @ CFC>> 3x35 pushups superset w/ 3x15 pullups - 1' recovery (last set pullups: 10, 20", 5)