Week of 9/5/16

Sunday 9/11/16- 9-11 miles recovery for those who want to be GREAT!!! 0 miles for those whom are holding us back!!!!!!

Saturday 9/10/16- 2 miles up- 2 miles race and a long cooldown for between 6-10 miles

Friday 9/9/16– 20 minutes easy followed by strides and TT

Thursday 9/8/16-kids ran between 6-10 miles on grass.  Terribly hot out.

Wednesday 9/7/16-3-4 miles to Community Park before running more miles on the acorn loop.  top dudes ran 3x .8 mile at 5:15 pace, top ladies ran 2x 1 mile at 6:15-20.  everyone finished with 10-20x 100m for a total of 8-13 miles.

Tuesday 9/6/16-1.6 miles up to Jacob rd, top dudes ran 20×300 on a 90s cycle, top ladies and B dudes ran 17x300m on a 100 sec cycle and beginner group ran 17x300m on a 2 min cycle- 1.6 miles down.

Monday 9/5/16-labor day

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