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 100m, Boys C and girls B 9-11.5  and 10 x 100m.

Tuesday 7/28/15– 6-9 miles with 2 laps fast and 2 laps easy.  Squatters squatted 3 x 12 reps at 130% BW

Monday 7/27/15-25 minute jog followed by stretching and drills- Top dudes hit 6 miles at 75-80% MVO2- (Tim led all in 37:15 (6:12/ mi) followed by a short rest and one lap kicker (Tim again led with 6 flat) Girls A and Boys B hit 4 + 1 and beginners hit 3 + 1- all finished with 20 x 100m. for between 7-11 on the morning.

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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 5 each leg)

Thursday 7/23/15 segmented run – 60 minutes plus 15-20 minutes and 20 x 100m on a 40 s cycle.

Wednesday 7/22/15- A Group boys ran 14.5 miles slow, very very slow, followed by 10*100m, B Group Boys and A ladies ran 12 miles and 10*100 and C Group (b ladies) ran 9-11 miles and 10*100

Tuesday 7/21/15- kids ran between 6-8 miles before running 800m fast/ 800m easy . Squatters squatted 3 sets of 12 x 130% BW

Monday 7/20/15- Brutally hot and humid- pirates jogged for 22 minutes before running….

A Boys- 6.5 miles at 75% followed by a 1250m kicker and 20 strides

B Boys (A Gals)- 5.5 miles at 75% followed by 1250m kicker and 20 strides.

C Boys (B Gals) 5 loops on 1250m course followed by a 1250m kicker and 20 x 100m.

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 ladies)- 11.5 in 69 minutes plus 10*100

Girls A (Boys B) 9 miles and 10*100m

C Boys (B Ladies ) 7 miles and 10 x100m.

Tuesday 7/7/15– kids ran between 3-6 miles before running 800m  fast and 800m easy.  Afterwards some of the pirates took part in a leg routing of 3 x 10 reps of squats at 110-120% BW and 3-5 x 5 reps of dynamic lunges with 2-30 lbs on their backs.

Monday 7/6/15– so it begins! Everyone ran 20 minutes, stretched, 15, drills, and …A guys- 25 minutes, B Boys (A Ladies) 15 minutes and C Group 10 x 100m.  Everyone finished with 10 x 100m!