Saturday 4/11/15-10 minutes easy, 10 miles hard, 5 minutes down, Nikhil hit 11/5 at 5:40 / mi.
Friday 4/10/15- steady mileage of between 8-10.5 miles at a very easy pace.
Thursday 4/9/15– power and specificity, most pirates got in 2 x 800m at GMP (6 minutes between each )followed by 22x 60m with over -unders. Penn group hit roughly 80% of goal distance 100% GP. followed by roughly 20% of goal distance at 100% GP- 30 seconds between sets. same sprints .
Wednesday 4/8/15-top guys hit 5 miles at MP and 5 miles at 75% of MVO2.
most kids ran between 6-12 miles but a few brave souls got in a track workout- Timmy B got in 5 x 600m at goal mile followed by 5 x 400- all fast, D CASH did the dame workout but with 4 6’s and 4 4’s. Rancan did a ladder (descending) at goal mile (8-6-4’s). Good day!
Monday 4/6-15– most kids got in 2o min easy followed by SDS (4-8) and 20-25x 400m on a 2:05-2:45 cycle – Nikhil and Zabih got in 7x 600 at GMP followed by 2×400 fast – Timmy- 13.5 miles at 6/mi and 10×100 fast- dcash and Crancan get in 12 miles at 6:50/mi and 20x 100m