Friday 3/22/13– 2 miles up, SDS (8) followed by 400m at 100% effort and 16 x 100m with drills. 2 laps down. Penn crowd got in 3 x 50% of goal distance at 100% of goal pace. LD hit 3 x 800m on a 10:00 cycle – Dan led way in around 2:07 (very windy/ cold out) , MD hit 3 x 400m, Eddison avg 54 as scheduled on a 7:00 cycle. both groups followed with 8 x 100m and drills. plus 2 laps down.
Thursday 3/21/13– kids got in between 40-60 minutes and 16-20x 100m.
Wednesday 3/20/13– core- team meeting, and 2 miles up followed by … A boys- 6 miles at LT on grass loop, a Boys- 5 miles @ lt- B Boys (A girls ) 4 miles @ LT, c Boys (b girls) 3 miles at LT, MD duders hit 4 x 1 mile with abt 90 sec rest at LT, MD girls hit 3 x 1 mile at LT, coolie was 16-20*100m on soft grass.
Tuesday 3/19/13-day began with core- those who missed workout yesterday hit the scheduled workout- Eddison and Donyell hit 4-3-2-1x 4 with a 4 minute recovery in ….54/37-8/25/12. Those recovering from yesterday hit 3 miles up- 3 miles back progressive and 16 x 100m . Top dogs hit 9 miles and strides. Everyone met in commons 3 afterwards to bid farewell to our special samurai.
Monday 3/18/13- 2 miles up- SDS (8) followed by ..
Boys LD Penn- down the ladder at GP over reps of …
1. 850m , 2. 650m, 3. 450m and 4. 250m.
2 laps down.
Girls MD- reps at GP over 400, 300, 200, 4 x 100m at G800.
Bulk Quarters group got in …A 25 x 400m on a 2:00 cycle.
B- 20 x 400m at 2:10,
Ladies got in
Everyone got in 2 laps downa nd core OYO.