Week of 11/1/10

Sunday 11/7/10- 7-10 miles of easy running with plenty of strides.  50-61 on the week.

Saturday 11/6/10- sectional championships. 9:30 bus. Boys win! Caroline Wins and sets CR!!!!! Girls get 3rd to move on!!!!!  3 miles up- 8 strides, 3 mile race, boys got in 6 miles of steady running followed by 16x 100m for 13 on the day.  Girls got in 20 minutes and 16x 100m.  Caroline hit the last mile hard on the course (Hill to finish x 2) . 8-13.

 
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Friday 11/5/10- light run

Thursday 11/4/10- light run

Wednesday 11/3/10- 4-5 miles up followed by 3-4 miles at threshold followed by 600-800 kicker.  Schoepfs led the dudes in 21:20 and 2:20, Caroline led the ladies in 24:30 and 2:35.  2 laps down and core.  Good day.  8-10 on the day.

Tuesday 11/2/10- 50- 60 min run at maint. pace followed by a 300 kicker in , <45 (dudes) – <55 (….ladies), 2 laps down and core for 7-9.5 on the day.

Monday 11/1/10- 3- 4.2 miles up followed by 5-6x 1280m @ LT and a fast 400m kicker. .75 miles down.  Schoepfer led the way in a round 4:10-4:14 (5:13 pace) 150m jog rest between each rep.  Caroline led the way for the ladies with Ingrid close behind her.  Caroline avg’d  around 5.  Between 8.5-10 on the day.