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, other dogs ran 14.5 miles at 6:15/ mi last mile 5:30
Friday 10/23/15-2 miles up- SDS(8), 5k race and 20 minutes easy/ 20 x 100m (Tim ran 40 minutes easy for a total of 11.) Gals and Guys JV run away from the field!!! Gals win Counties for 4th year in a row! 5th time in 6 years!!!!!!! Tim wins individual title! 4th pirate in a row to win individual title!!!!

Thursday 10/22/15-pre meet and finish LGL

Wednesday 10/21/15– watched LGL and ran 40 minutes on grass, 300m fast, 10 min on grass- 200m fast, 5 minutes on grass

Tuesday 10/20/15– distance run 6-9 miles

Monday 10/19/15-legs strength drills followed by 15 minutes WU and SDS (8) followed by..

A Boys and A Gals- -2600m @ Goal 5k followed by 8 x 300m (100m rest) and 1 mile down.

Everyone else hit 12-14 x 200m with 200 rest at 800m RP.

1 mile cooldown on grass.

Squatters hit 5*5 reps at 150% BW


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