Week # 9 (Week of 8/25/14)

Friday 8/29/14-warmie followed by sprints and 4*34 reps at 70% BW squats

Thursday 8/28/14-run of between 6-12 miles in Bucks Co PA followed by our annual tube trib! great time had by all- best weather ever!!!!

Wednesday 8/27/14-long run of between 11.5-17.5 miles

Tuesday 8/26/14– kids hit between 6.2-7.2 mi;les before finishing 20 x 100m for between 7.2-8.2, Pirates followed this up with 4 x 15 squats at 140% BW.  Top dogs avg’d 6:16/mi for their run.

Monday 8/25/14-kids ran 30 min up , followed by stretch and drills.  then kids got in between 5.7-7.3 miles @ marathon pace followed by 20 x 100m for between 9-12

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