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NovemberNovember 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 - Sprinters A: Recovery day ... MD B: Circuit day ... MD C: Tempo run 20 - Sprinters A: Hills 3x90m, 2x150m, 1x300m w/walkback rest ... MD B/C: Hills 6x200m w/jogback rest 21 - OYO - 22 - OYO - 23 - Accelerations 25 - OYO - Sprinters A: Grass strides ... MD B/C: Easy run + strides 26 - OYO - THANKSGIVING - OFF or AYF light day 27 - OYO - Sprinters A: Grass strides ... MD B/C: Easy run + strides 29 - OYO - OFF (required) 30 - Accelerations |