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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