Week of 12/7/15

Saturday 12/12/15-9-14.5 miles followed by strides (10)

Friday 12/11/15-2 miles up- SDS (8) followed by 900m at goal mile pace- top dogs followed this with a fast 400 and everyone sprinted 10 x 60m with drills, squatters hit their leg routine. Sam led all in 2:26/61

Thursday 12/10/15-most kid ran between 5-7 grass loops, the tippity top dudes and gals hit 30-40 minutes easy followed by a 1 mile at LT and a fast 400. Rancan hit 20 minutes at 6:12/ mi

Wednesday 12/9/15-drills followed by 3 miles steady and 3 miles tough on the .8 mile grass loop, Sam and Dexter led the duders running 33:26 for 5.6 miles , Christina ran 26.:25 for 4 miles, quick jog in for between 7.5-9

Tuesday 12/8/15-plenty of core and 3 miles up- 3 miles progressive.

Monday 12/7/15-15 minutes up, SDS (4) followed by …A Boys 16*800m on a 2:30 cycle, B Boys (A Ladies) 10-12*400m on a 2:45 cycle, C Dudes, B ladies 8-10x 400m on a 3:00 cycle. 2 laps coolie and upper body lift. Christina ran 10 x 400m with developmental boy A’s and spiked up for a 600m kicker (1:44)

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