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!


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