XC Week 11 (Week of 9/10/12)

Sunday 9/16/12– NO EXCUSES KIDS !!!!!

8:00 am practice or 3:00 pm practice at TURNING BASIN PARK. Kids worked in three groups!

A- 16.2 miles and 8x 100m for 16.7 on the day.

B (Girls A) 13.5 and 8 x 100m for around 14.

C- (Girls B) 11.5 plus 8 strides for 12! Good work Pirates- all in all good week! Top Boys hit 70 in singles (and one 4 mile day!!!!) Stay healthy- get hungrier- and we’ll make a run at it!!!!

Saturday 9/15/12– 2 miles up followed by a 2 mile race at the CHEROKEE CHALLENGE ,  afterwards kids ran 2 miles easy and 20 x 100m.  A few breave souls went down to the track afterwards and ran 4 miles in 24 minutes followed by 20 x 100m for up to 9 miles on the day.

Friday 9/14/12- team meeting followed by 2-4 miles.

Thursday 9/13/12– kids ran 23 minutes for 3 miles (hopefully), then completed threshold reps over 100m, A Group hit 10 at 3:20 for leaders, B group (A girls) hit 8 at 3:45ish and C group (b Girls) hit 6 x 1k.  Cooldown was 10 minutes and 10 x 100m for between 7-11 on the afternoon.

Wednesday 9/12/12– the day started with some group core and moved into a 1o k loop . Upon returning from the 6.2 mile loop the kids ..

Group A- 20 x 100m on a 60 sec. cycle plus 3 miles for 10.25

Group B (Girls A)- 16 x 100m plus 2 miles. 9 miles

Group C- (Girls B) 16 x 100m 7 miles

Tuesday 9/11/12– GOD BLESS AMERICA!!!! kids got in 2 miles up – 3 miles at a good pace and 2-3 mile cooldown for a total of between 7-8 miles.  Good start kids!

Monday 9/10-12- most runners did a pre meet with between 50-60 minutes and 16*100m for between 6.5-8.5.  Top ladies hit 4 miles up followed by 4*1600m at 6:40-6:30-6:20-6:10, 2 mile cooldown, top dogs hit 4 miles up- 5 x 1600 in 6:00/5:50/5:40/5:30/5:20 2 miles down for 11 total – rest between each rep was 1 minute.