Week #16(Week of 10/13/14)

Saturday 10/18/14– most kids got in 9 miles followed by 1-2 x 1600m and 20 x 100m.  Top dogs got in 10 miles followed by 4 x 1 mile at MVOT and 20 x 100m for 15.  Top ladies hit 9 miles plus 3 x 1 mile at 90% and 20 x 100m for 13.

Friday 10/17/14-regeneration run of between 7-11.5. followed by stretching

Thursday 10/16/14– most kids got in 20 min up and repeated last week’s workout of 5 x 1000m @ Goal 5k.  The very tippy top guys and gals got in 5-4-3-2 (  laps )-followed by 3 x 200m .  squatters hit 4*15 r @ 150% BW

Name 2k 1600 1200 800
Nikhil 548 435 323 210
Timmy B 603 446 330 212
Sam Zach Zabih Tom 624    458 340 213-218
Rancasey 7:10 (too slow) 526 407 223!!!
Edlyn, Haley, Alex 718 551 418 243
Bacher 752 612 442 303

Wednesday 10/15/14– 45 minutes at MP before heading out on track for 45 minutes steady.

Tuesday 10/14/14-most kids warmed up 2 miles SDS (8) followed by a 5k race – guys got in 10 x 10- ladies got in 20 x 20, (top gals got in 30 minutes steady with 30 sec bursts.

Monday 10/13/14- 40-60 minutes

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