Week of 1/27/14

Happiness is found along the way, not at the end of the road.

Saturday 2/1/14– Practice at 8:30 am HSS- kids got in between 10-12 miles.  MD groups got in 7.2 miles (last 5 miles at 6:00 (Dudes)-6:30 pace(Edlyn)) followed by 20 x 100m.  Good day- finally a bit of a thaw.

Friday 1/31/14– Practice at 3:00 HSS- 2 miles up- SDS (8) followed by ….LD Boys- 4 x 800/400 (2:20/65) , ladies hit 3 x 600/400 . MD groups hit 500/300x 2 followed by 4 x 200m.  1 mile comedown followed by 3 x 10 reps of squats at 70% BW

Thursday 1/30/14– either Peddie Meet or for those who competed yesterday….core followed by 2-3 miles up and ….

A Boys – 5 x mile in 5:20-25 avg with 250m jog rest

A Girls 4 x 1600 in 6:05 avg (last 5:57)

MD Ladies cut down miles 6:15/6:00/5:50

MD Dudes 6:00/5:40/5:20

Cooldown 1 mile- MD group hit 15-20 x 100m upon return.

Wednesday 1/29/14– either premeet or 800m race at Poreda.

Tuesday 1/28/14-inside (temp 15 and windy) those competing Wednesday got in steady mileage.  Those competing Thursday got in 20 minutes up- and progressive runs in segments.  A boys got in 20 minutes (7-7-6) MD got in 2 miles + in 12 minutes.  Cooldown

Monday 1/27/14-kids got in 2 miles up- SDS (8) followed by…..

A-10 x 370m on a 2 minute cycle.

B-8 x 370 on a 2:15 cycle.

C- 6 x 370 on a 2:30 cycle.

2 laps down.  LD groups got in between 55(ladies) and 60 (dudes) at MT pace followed by 16 x 100m. MD groups hit 45 minutes at MT pace followed by 20 x 100m. Squat group got in 3* 10 reps at 70% BW.

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