Week of 10/10/11-

Sunday 10/16/11- PSAT crowd hit 10 miles seady followed by 20 minutes at 5:35 per mile for around 13.5-14.

Saturday  10/15/11- those who weren’t at PSAT’s got in 50 minutes followed by reps (2-4) on the 1.35 race loop.  Sheldon led all in avg’ 7:15 (16:36 pace)- everyone finished with 20*100m.  9-13.5

 

Friday 10/14/11- everyone hit 50 steady minutes followed by a hard mile, one lap jog and 10*160m strides for around 7-10 on the afternoon. Jake led the dudes with a 4:42, Caroline led the ladies with a 5:30.  Great day, quick lift after.

Thursday 10/13/11- 2.2-5 miles up followed by Stretch/ Drills/ Strides (8x 100m) and 5x 1000m at Conover Park on a 5-6 min cycle (depending on group), 2.2 miles down followed by group core. 7.5-10 on the afternoon.

Wednesday 10/12/11- 6-8.5 miles steady followed by 1.5 miles of LT for 7.5-10 on the day. 

Tuesday 10/11/11- meet (2 miles up 5 k race and either 20 and 20 or 4 miles steady for a total of 7.5-10.

Monday 10/10/11- pre meet of 4.2 plus 12 strides or 50 minutes and 16x 100m