Monthly Archives: October 2012

XC Week 17 (Week of 10/22/12)

County Videos up !!!!!

 

Sunday 10/28/12_ pre hurricane parties at HSS at 8:30 and 10:00!!!!!

7 minute wallsit followed by 3:30 nutcrackers and 3:30 abs, guys warmed up 4 miles before hitting developmental miles of 5″50/5:40/5:30/5:20/5:10 and cooling down 2 miles for 11. Ladies warmed up 3 miles and hit developmental miles of 6:40/6:30/6:20/6:10/6:00 and a mile down for 9.  Good day!!!!

Saturday 10/27/12– Dudes got in 10 miles and 1 miles at LT followed by 16x 100m for 12

Ladies got in 9 plus 1 mile at LT anfd 16 x 100m for 11!!!

Friday 10/26/12– PIRATES COME ALIVE!!!!!!

http://nj.milesplit.com/meets/122682-mercer-county-championships

TOO MANY GREAT PERFORMANCES TO MENTION!!!!! KIDS WARMED UP 2 MILES, 5 K RACE, VARSITY GALS GOT IN 40 MINUTES  and 16x 100m for 11- dudes got ion the same for abt 12.

Thursday 10/25/12– pre meet

Mercer County Champs Race Schedule

1:00 PM – Frosh race

1:45 PM – Girls’ Varsity race

2:15 PM – Boys’ Varsity race

2:45 PM – Girls’ JV race

3:30 PM – Boys’ JV race

Wednesday 10/24/12

40 minutes of the Long Green Line and 4.2 miles of easy running with 12x 100m for 5!!!

Tuesday 10/23/12

Boys A- 9 miles steady and 16 x 100m for 10
Boys B (Girls A)-  7 miles steady and 16 x 100m for 8
Boys C (Girls B)- 5 miles steady and 16 x 100m for 6

Monday 10/22/12

Boys A- 4 miles up- 5*1600m with 60 s rest in 5:30/5:20/5:10/5:00/4:50 1 mile coolie for 10
Boys B (Girls A)-  2 miles up- s d s(8) 8 x 400m on a 2:15 cycle, 1 mile down for 5
Boys C (Girls B)- 2 miles up sds (8) 6 x 400m on a 2:30 cycle, 1 mile down for 4.5
Advertisements

XC Week 16 (Week of 10/15/12)

Saturday 10/20/12– kid hit their long run!

 

Boys A- 14.5 miles and 16 x 100m for 15.5
Boys B (Girls A)-  11 miles and 16x 100m for 12
Boys C (Girls B)-  9 miles and 16x 100m for 10

Friday 10/19/12-Everyone hit a 2.2 mile warmie followed by 5 miles at LT and……

(Riffs led the way in 26:50 (5:18)- afterwards A group got in 1200m @ goal 5k and 2 miles down for 10. Boys B and C (Girls A and B) got in 5 miles and 12 x 100m for 8.

Boys

Thursday 10/18/12

Boys A- 5 miles up, SDS (8) 4 x mile on a rich ten minute cycle on campus loop- Riffs led the way around 5ish per mile, 1 mile down for 10
Boys B (Girls A)-  4 miles up (SDS(8)), 5 x 1000m on a 5:30 cycle, 2 miles down for 9
Boys C (Girls B)-  3.5 miles up, s/d/s(8) 5*1000m on a 6:30 cycle, 2 miles down for 8.5

Wednesday 10/17/12-  quick meeting, core (7:00 wallsit/3:30 abs/ 3:30 NC) 3 miles run to community park and…grass loops of…

Boys A- 50 minutes and 16x 100m for 11
Boys B (Girls A)-  40 minutes and 16x 100m for 9
Boys C (Girls B)-  30 minutes and 16 x 100m for 8


Tuesday 10/16/12– Movies uploaded HERE

Boys A- 2 miles up- 5 k race- 3 miles and 20 x 100m for around 9.5
Boys B (Girls A)-  2 miles up 5 k race and 20 minutes  and 20 x 100m for 9
Boys C (Girls B)-  2 miles up and 5 k race plus 2 miles and a mile of strides for 8

Monday 10/15/12-

Boys A- Everyone’s day started with 6:30 wallsit, 3:30 abs AND  3:30 nutcrackers.  Top dogs ran 4 miles up followed by developmental miles of 5:40/5:30/5:20/5:10/5:00, 1 minute rest between each- one mile down for 10.
Boys B (Girls A)- 7 miles on grass with 16 x 100m for 8!!!
Boys C (Girls B)- 6 miles and 16 x 100m for 7

XC Week 15 (Week of 10/8/12)


Sunday 10/14/12– NO RUNNING OR VERY EASY!!!!! TAKE CARE OF ANY ACHES AND PAINS PIRATES!!!!!

Saturday 10/13/12- A Group Boys hit 13.5 steady miles on the Towpath. Everyone else hit 11.5 miles steady.  No strides.

 

Friday 10/12/12

Most everyone hit core (6:30 wallsits, 3:15 for Nutcrackers and abs and 1:45 for mountain climbers) followed by 20 :00 of easy running and SDS (8) before hitting 5*1000m on grass on 5:30 (Boys B girls A)- 6:30 (Boys C/ Girls B) and 2 miles down for 8 on the afternoon.  Top dogs hit 4 miles up 7 x 1000m on a 5:00 cycle Riffs led the way with a 3:10 avg. 2 miles down for 10.4 on the afternoon.

Thursday 10/11/12– Boys A- 2.2 miles easy followed by 5 miles of Tempo running (Riffs led the way in 27:20) followed by a 1200m kicker in 3:45 and 2 miles easy for 10 on the afternoon. B (Girls A) got in 2.2 miles up- 5 miles at LT and a mile easy running for 8.2. Boys C and Ladies B got in 7.2 miles of running. Pirates began the afternoon with 6:00 of wallsits, 3:00 of nut crunchers ,3:00 of abs, and  1:30 of mountainclimbers.

Wednesday 10/10/12

Boys A- everyone hit 6:00 of wallsits, 3:00 of nutcrackers/3:00 of abs and 90 seconds of mountain climbers. Afterwards kids hit 9 loops on 1300m grass loop at park for 10.3 on the day.
Boys B (Girls A)- 3 miles up followed by 6 loops on 1300m grass loop for abt 8 on the day.
Boys C (Girls B)-  kids ran to Park and hit a grass loop for 1 hour. – abt 7-7.5 on the day.

Tuesday 10/9/12

Boys A- 2 miles up, 5 k race, 30 minutes and 20 strides for 10
Boys B (Girls A)- 2 miles up, 5 k race- 25 minutes and 20 strides for 8.5-9
Boys C (Girls B)- 2 miles up- 5 k race, 16 and 16 for 7.5

Monday 10/8/12- 

Boys A- Most A groupers hit 9 miles and 16*100m for 10- a few brave souls hit a developmental ladder of 6:00/5:50/5:40/5:30/5:20/5:10/5:00 Vinci actually hit last two in 5:07/4:56 with Karn right on his heels- 60 seconds rest between each , 2 miles up and 2 miles down for 10.
Boys B (Girls A)- 7 miles steady on grass and 16 x 100m (8)
Boys C (Girls B)- 6 miles and a mile of strides for (7)