Monthly Archives: October 2015

Week of 10/26/15

Sunday 11/1/15– regeneration run. Saturday 10/31/15– top dogs went longish 12 miles (last 4.5 5:20-48/ mi) Tim followed this with a 1 mile kicker in 5:00 Friday 10/30/15– Most kids got in 6-7 miles with 14 x 100m, very top guys … Continue reading

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Week of 10/19/15

Saturday 10/24/15– 11.5- 13.5 miles followed by 20 x 100m.       Christina led ladies with 12.5 miles at 6:40 pace (last mile 6:08)  Tim ran 15.5 miles, 1st 13.5 at 6:15 pace, last 2 miles at 5:10 pace, … Continue reading

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Week of 10/12/15

Saturday 10/17/15– 9-11 miles steady – top dogs 6:15/ mi- top dogs hit 2-3x 1 mile in 5:40 followed by 10-20 x 100m.  ladies hit  10 miles at 7/ mile followed by either 20*100 or 1 mile at 6:00 and … Continue reading

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Week of 10/5/15

Saturday 10/10/15-11.5 miles followed by either 1-2 x mile kicker followed by 20*100m Friday 10/9/15-most kids hit 2 miles up and between 26-30x 300m on a 80-90 sec cycle.  Top diggity dogs hit 2800m at G5k pace followed by 6 … Continue reading

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