XC Week 13 (Week of 9/24/12)

Saturday 9/29/12– Long run at TBP!!!

A Group 16.2 miles ! 68.7 miles in 6 runs this week!!!!

B Group (Ladies A) 13.5

C Group (Ladies B) 11.5

Friday 9/28/12– Quick core followed by 1.75 up followed by Stretch and Drills, Groups then hit…

A- 35 x 300m on a 80 seconds cycle

B (Ladies A) hit 25 x 300m on a 1:45 cycle.

C (Ladies B) 20x 300m on a 2:00 cycle, 1.75 down for 10, 8, and 7.25 miles on the day.

 

Thursday 9/27/12– kids ran 2.2 miles warmie followed by …

A Group- 7 miles led byDan Riff at around 5:40/ mile.  cooldown of 3/4 mile for 10 on the afternoon.

B and C Group (Girls A+B) – 5 solid miles followed 3 laps easy and a mile of strides for 9.

 

Wednesday 9/26/12– Practice a turning basin )8:30 am)

A Group- 9 miles plus 3 miles at LT and 16 x 100m for 12-13.

B Group (Girls A) 60 minutes followed by 2 x mile @ lt and 16 x 100 for hopefully 10

C Group( Girls B) – 60 minutes and a mile hard followed by a mile of strides for 8.

Tuesday 9/25/12– EARLY DISMISSAL AT 1:30!!1 BUS LEAVES LOTS AT 1:45!!!!! MEET STARTS AT 3:00.  2 mile warm-up followed by stretch/ drills/strides (8*100m) 5 k race followed by …

A Group – 4 miles and 20*100m for total of 10.5 on the day.

B Group (A Girls) – 2.5 miles and a mile of strides for 8.5.

C Group Dudes (B Girls)- 2 miles down followed by a mile of strides for * on the afternoon.

WE HAD SOME GREAT PERFORMANCES TODAY- ESPECIALLY FROM THE GIRLS!!!! GUYS HAD SOME GREAT PERFORMANCES AS WELL! KEEP MOVING FORWARD PIRATES!!!!!

Monday 9/24/12-  Pre Meet metting followed by core.

Group A- 8 mile loops at maintenance pace followed by a mile at threshold (5:30-5:50) and 16 x 100m for 10 on the afternoon.

Group B (Girls A)- 7 mile loops plus 16*100 for 8

Group C (Girls B) 5 mile loops plus 16*100 for 6