build 1

mon am: 5x4mile intervals (2 hours)
mon pm: rollers-Weights-rollers(3 hrs) weights are all core/legs. sets of 100/3circuits
tues am: rollers (2 hours)
tues pm: rollers (2 hours)
wed am: spinervals 9.0 (2 hours)
wed pm: rollers-wts-rollers
thurs am: rollers (2 hours)
thurs pm: rollers (2 hrs)
fri am: 3x20s (2 hours)
fri pm: rollers-wts-rollers