XC Week 20!!!!! (Week of 11/12/12)

Sunday 11/18/12– recovery run OYO of 40 minutes and 16 x 100m

Saturday 11/17/12– 3 miles wu, 3 miles race, 3 miles down on the Mens side for 9.  Ladies performed a shorter cooldown for around 6.  Those not competing ran between 60-70 minutes and 20 x 100m for between 8-10.

Friday 11/16/12– for those not competing at Groups- 50-60 minutes and strides. Those competing at Groups- pre meet.

Thursday 11/15/12– 35-45 minutes on grass, no strides. Those not competing @ groups repeated last weeks workout of 4-3-2-1 followed by 4 x 200 fast.  2 miles up (s/d/s (8) and 2 laps down made it 6 miles total.

Wednesday 11/14/12

guys did 56 minutes at 6:40 pace on grass.  NO STRIDES

 

Girls got in 50 minutes on grass.  No strides!!!!

Tuesday 11/13/12– 10 minute wall sit (last of the year) was followed by 3 minutes of abs and 3 minutes of nutcrackers.  then the kids got in between 2 (ladies) and 3 (duders) miles followed by s/d/s(8x 100m) and a 600 (fast 200 followed by 400 at 5k pace) followed by between 3200 (ladies) and 4000 (duders) of threshold and finishing with 600m at 5 k pace.  1 mile easy and 8 barefoot strides made it between 6.5-8.

Monday 11/12/12-  pirates started with 8 minutes of wall sit and 5 minutes of abs and nutcrackers.  Girls then hit 4.2 miles of Village Loop plus 4 grass loops at 7:45/ mile (8.2 total).  Guys hit 10k loop plus 4 loops for 10.2 at between 6:30-6:45/ mile.