Week of 12/31/12-

Saturday 1/5/12– developmental crew got in 11.5-13.5 plus 8 x 100m.  Top LD hogs got in 13.5 (last half at 615 / mi) (ladies 11.5 – last half cookin)- md GOT 7.5 up and 3x mile at E/M/H-  8 x 100m. Attendance pics below!!! If you’re not in this picture…u have some splainin to do…..!!!!!

 

Friday 1/4/13– 2 miles up- SDS (8) followed by (those whom competed on Tursday) between 3-5 miles hard followed by 10 x 100m strides and drills- those who did not compete yesterday got in a mile time trial and 12-14 x 100m w/ drills.

Thursday 1/3/13– all those who didn’t run the Lawrence Relay Meet ran a Conover Loop and 12 strides. Those who ran the meet KICKED BUTT!!! Results Below!

Wednesday 1/2/13– 1st day back to school! Those competing tomorrow hit 4-6 miles and 10 strides followed by a fast 300m (boys 38-42) ladies (49-52) and two laps down. Developmental group hit core followed by two miles up and between 3-4x mile grass loops on a 8-9 minute cycle @ LT pace.  Nikhil led all with 4* mile on a 8 minute cycle in 5:35-5:39, between 800- 1600 down.

Tuesday 1/1/13– OYO to bring in the new year!

Monday 12/31/12- last workout of 2012!!!! 2 miles up- SDS (8) and…Riffs were tutored by Brian ’50 Yen’ Leung with 6 x 800m in around 2:20 with abt 90 sec rest followed by 400m and 9 x 400m in 67-8 on a 2 minute cycle.  The rest of A group hit 800m at GMP followed by 400m rest and 20 x 400m on a 2 minute cycle.  Developmental Group hit 20 x 400m on a 2:20 cycle.  Girls developmental hit 15*400m on a 2:40 cycle.  Duders MD hit 500m at G800 followed by 400m and 20 x 200m on a 60 cycle., LADIES hit 500m at G800 followed by 20 x 200m as well.