Monthly Archives: July 2015

Week of 7/27/15

Friday 7/31/15-30 minutes up- SDS (8) followed by 2000m at goal 5k and 14 x 75m with drills. Thursday 7/30/15-6.4-9.6 miles Wednesday 7/29/15– top dogs hit 16.5 miles and 10 x 100m, Boys B (girls A) 13.5 and 10 x … Continue reading

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Week of 7/20/15

Friday 7/24/15-30 min warm-up followed by SDS (8) and 1 mile sat goal 5k track pace followed by 2 laps and 12*75m – 2 laps down.  squatters squatted 3*12 reps at 120-130% bw and completed 1 legged hop ups (5 sets of … Continue reading

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Week of July 6, 2015

  Thursday 7/9/15– 45 minute sin Institute Woods followed by 20-30 minutes and 10 x 100m. 6-10 miles. Wednesday 7/8/15-BACK TO THE TOWPATH!!!!!!! kids ran between 7-11.5 miles a ran 10 x 100m . Boys A (and a few brave … Continue reading

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