Week of 9/9/13 (Week 11)

Saturday 9/14/13– Practice at Turning Basin Park!!!!! 8:00 am!!!!!- kids got in monster long run.  Top dogs hit 17.5 and 8 x 100m for 18.  B Boys and A ladies hit 13.5-16.5 followed by 8 x 100m.  Boys c and girls B hit 11.5 and 8 x 100m.!!!!!!

Friday 9/13/13– 6-9 miles in 58:00

Thursday 9/12/13-1.75 miles up A- 40 x 300m (1:50c), Ba 30 x 300m, or Cc- 25 x 300m (2:15-2:25), 1.75 down

 

Wednesday 9/11/13-A- Conover Loop plus 2 mile son grass and 12 x 100m for 10. B(a)- 10k loop plus 2 miles and 12 x 100m -9, C (b)-10k loop plus 12*100 for 7.

Tuesday 9/10/13-A- 80 minutes on grass B(a)-8.2 miles.C- (b)- 6.2 miles.

Monday 9/9/13- Quick meeting followed by …

A Boys – 4 miles up followed by developmental miles of 6:15/6:05/5:55/5:45/5:35- 1 minute rest between each, 1 mile coolie for 10 on the afternoon.

B Boys and C Ladies 3 miles up and 4 developmental miles- guys hit 6:40/30/20/10 and 1 mile down for 8!!!! Ladies hit the same but finished in 6:03-4!!!!!!!- 1 minute rest between each.

Boys C- Girls B- 3 grass loops followed by three grass loops at EASY, MEDIUM, HARD, 1 mile cooldown for 7!!!!

Advertisements