Monthly Archives: August 2015

Week of 8/24/15

Friday 8/28/15-15 minutes up- SDS(8) 7 laps at Goal 5k followed by sprints and lifting routine.

Thursday 8/27/15-group hit 72 minutes, top boys hit 11 miles followed by tubing!!! Great time!!!!!

Wednesday 8/26/15-Top boys ran 17.5 miles to Griggstown and back.  Groups also hit 11.5, 13.5, and 16.02 miles with 10 strides.

Tuesday 8/25/15-4-8 miles followed by 8 x 200m on a 80/90/100 sec cycle followed by a mile easy for 6-10 on the day. Finished with 4*15 reps of squats at 140% BW

Monday 8/24/15-10 minutes up- SD. A boys hit 10 miles in 64 minutes on challenging loop, 8 miles for girls A and boys B, and beginner group 4-6 miles.  Everyone finished with 20*100m

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Week of 8/17/158

Friday 8/21/15– 15 min up- SDS (8) 6.5 laps at 100% goal 5k.  Top dudes hit 8:20ish, 2 laps easy and sprints with drills followed by squat routine

Thursday 8/20/15– traveled to Clayton County park for trails and hills. Kids ran between 80-100 minutes and got in 20*100m on a 40 (A)- 50 sec cycle.

Wednesday 8/19/15– death march 2015 kicked off with predictable results. Top guys hit 14.5-16.5 and 10 x 100m for 17, top ladies hit 10-11 with 20 x 100m, beginners hit between 8-10 mi. Rough day.

Tuesday 8/18/15-kids ran between 4.2-8.2 miles before getting in 8*200 on a 90, 105, 120 sec cycle and 3 laps easy for between 6-10 miles. squatters hit 4 x 10 reps at 140% BW and 5 x 7 reps of dynamic squats.
Monday 8/17/15-26 min up- SD followed by 8.6 at 75% of aerobic max for  A dudes at MCP- Tim led in 5:56/mi

B dudes and A ladies hit 7 miles and beginners hit 5.4

Everyone finished with 20 x 100m for a total of between 8.4-12.6

Week of 8/10/15

 

 

Friday 8/14/15– 30 minutes running followed by SDS (8) followed by 2400m of specificity and 12 x 100m with drill.  Those lifting hit 4 x 7 reps of squat  at 140% BW and one legged hop ups.

Thursday 8/13/15-60 minutes at Tyler State Park followed by 15-30 minutes and 20 x 100m on a 60 s cycle.

 Wednesday 8/12/15– top dogs hit 16.2 miles and 14 x 100m for 17, Boys B (gals a) hit 13.5 and 10 x 100m for 14 and the developmental groups hit between 7-9 miles and 20 x 100m

Tuesday 8/11/15-senior weather correspondent Seth Fiderererer ‘s forecast of electrified cyclones failed to materialize- nonetheless Pirates chose to play it safe and stay on the mile loop for 4-10 miles followed by 10 x 100m and squat / lunge routing (4 x 7 reps at 140% BW and 5 x 7 reps of dynamic lunges.

Monday 8/10/15– 25 minutes easy followed by 5-10 miles on Greenway’s loop and 20*100m for between 8.5-14

Week of 8/3/15

 

Friday 8/7/15– 30 minutes up followed by SDS (8) and 2200m of 5k goal pace followed by 2 laps easy and 10 x 60m with drills. Squatters repeated Tuesdays regimen of 3*15 reps at 130% BW

Thursday 8/6/15– 60-80 minutes at Princeton Battlefield and strides.

Wednesday 8/5/15– top dogs ran 16.5 and 10 x 100m for 17.  Next groups (Boys B Gals A) ran about 12.5 and 20 x 100m for 13.5 and the rst ran between 10-11 miles and 20 x 100m- great day.

Tuesday 8/4/15-top dogs ran 7.2 miles Conover- 1 mile on campus and 2 laps fast 2 laps easy for a total of 9.2, Boys b and Girls a ran 10k loop plus a mile loop and 2 +2 for 8.2, Boys C and girls A hit 4.2 plus 1 mile and 2 +2 for 6.2

Monday 8/3/15- 27 minutes up- S/D top guys hit 9 laps of 1250m loop (7 miles) @ 75% effort followed by 1250 kicker and 20 x 100m. Boys B (girls A) ran 7 laps (5.3mi) folowed by 1250m fast and 20 x 100m.  Boys C and girls B ran 6 laps (4.6) followed by 1250m fast and 20 x 100m.  Totals for the day 8-12