Week of 2/22/16

Christina repeats at NJ State Champion!!!!!

Saturday 2/27/16- PRACTICE AT HSS @ 8:30 AM!!!!!

kids ran 80 minutes against coaches explicit orders.

 

Friday 2/26/16-pre meet for Timmy and Crancan- rest of us hit 2 miles up- SDS (8) followed by 10*200m fast and 6 x 60m fast w/ drills, 2 laps down and upper body lift.

Thursday 2/25/16-55 minutes and strides plus tummy time.

Wednesday 2/24/16– stormy day- most kids hit 20 minutes up- 20 minutes at lt- strides (12).  Top dogs and ladies hit 20/20+ 4 x 800 at 90%.

Tummy time was 4 sets of (90/40/40).  Timmy B hit 20 up followed by 4 x 800@ 2:27 (1 min rest) and some form 150’s.  Christina hit 2 miles up- 4x 800 at 2:50 followed by a fast 200.

Tuesday 2/23/16– Timmy B hit 9 miles + 6 x 150 – ladies (Cranc and KK) hit 20 minutes up, 20 min at LT followed by some form 150’s.  Tummy Time was 4 sets of (90/40/40)

Monday 2/22/16-most kids ran 15 minutes up- SD followed by…..

A Boys- 12*800 in 2:40  (4:00 cycle) followed by 4 x 200 fast.

A Ladies – 10*800 at 3:10 on a 5 min cycle followed by 4 x 200m fast- 2 laps down.

 

Developmental group hit between 16-24×400.

Tummy Time (90/40/40) followed by squat routine (4x 7 reps of front and back squats at 70/130% BW)

Christina ran 8 miles on grass followed by squat routine and ice bath.

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