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 20 x 100m (crancan)

Friday 10/16/15– legs drills followed by 3 miles wu, SDS (8) and …

Most kids did between 8-10*600m with 200m rest jog on grass followed by 10*100m barefoot and 4 x 15 reps of squat at 130% BW.  Christina hit 9 x 600m avg 17:40/ 5k.  Tim hit 10 x 800m with very short rest adding up to 24:20 for 8k.  Good day.

Thursday 10/15/15-kids ran segmented runs of 40 minutes (stretch), 20 minutes (20*100m), Timmy ran 1.5 miles at lt (7:50) and 8 x 100m

Wednesday  10/14/15-2 miles up- SDS (8) 5k race and between 2-5 miles steady after.

Tuesday 10/13/15-premeet of between 3-9 miles and 20 x 100m

Monday 10/12-15-3.miles up and ….

Most kids hit 4.8 miles steady followed by .8 miles at 90% and 10 x 100m bf strides.  Top dogs hit 3-4 miles up and…

Boys – 2 x 2.4 miles @ 6:10-15/ mi followed by .8 mile at 90% and 10 x 100m

Ladies hit 2 x 1.6 miles at 75% followed by .8 fast and 10 x 100m.

Squatters hit 4 x 6 reps, 1st two reps at 150% BW- 2nd 2 sets at 160%.

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