Week of 8/26/13 (Week 9)

Friday 8/30/13-kids got in 2.5 miles up- 20-25 x 150m hill- 2.5 down…end of an ERA!!!! Goodbye Arrenton Rd!!!!!!

Thursday 8/29/13-kids got in 70 minutes (7-10) before hitting 20*100m for between 8-11 on the day- then the PIRATES TUBED!!!- except for poor Edylyn who mostly just bobbed in place for 4 hours.

TUBING TOMORROW!!!!!!!! BRING ABOUT 20 BUCKS AND MAKE SURE YOU HAVE HANDED IN RELEASE FORM !!!!

Wednesday 8/28/13-A Group dudes and ¢$D CASH $¢ got in 16.5 to beautiful North Trenton.  B group duders and A ladies got in 14.5, C group Dudes and B ladies got in 11 miles and 16 x 100m. Karn led all with 57 out and 53 back (5:30 last mile).

Tuesday 8/27/13– some lower leg exercises followed by …

A Group – 10k plus 3 grass loops for 9

B(a) Group- 10k loop plus 1 grass loop

4.25 mile loop plus 1 grass loop

Monday 8/26/13- 2-3 miles up followed by…

A Boys 8 miles led by KARNAGE in 47:40 (41:33 thru 7…17 sec improvement over two weeks ago!!!!)

B Boys and A ladies got in 7 miles up tempo and C buys and B ladies got in 6 miles.

Coolio was a few minutes jogging and 16 x 100m.

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