Week # 5 (Week of 7/27/14)

Friday 8/1/14- 30 minutes warm-up followed by SDS (8) and 12*75m with over unders and 1- split squats (25 each leg)2- burpees (25) 3- Coes (50) 4- Mountain climbers (50) 5- 100 ups (100) and 6- froggies (thanks Bernie!) 2 laps down.  Squatters managed 4*25 reps at 70% BW. Working on our SPEED.

 

Thursday 7/31/14-kids ran between 60-70 minutes and completed core.

Wednesday 7/30/14-top dogs hit 17 (16.5+10x 100m) , Top ladies hit 15 (14.5+10*100m) B Boys hit 13 (12.5+10*100m) 12.5 and C Boys (B Ladies) got in 11.5.  Incredible weather- top guys avg’d 6:24/ mi.

Tuesday 7/29/14–  A Guys ran 8.2 miles , A Ladies and B Dudes – 6.2, B ladies and C dudes hit 5.2.  Squatters hit 5 sets of 7 reps at 130%

Monday 7/28/14-30 minutes easy followed by … solid 1300m loops of

A Boys-7.3 miles , Nikhil led all in 43:37 (6/mi) followed by Tim and Zabih in 44:32 (6:06)and Zach 44:54 (6:09)

A Ladies-6.5 miles at Christina 46:03, Haley 43:51 (for 5.7)

B Boys-5.6 miles

C Boys (B Ladies)-4 miles

Cooldown was 10 x 100m.  Totals of between 7-11.5.

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