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