Week of 9/26/16

Saturday 10/1/16

Shore Coaches 10/1/16 Cheat Sheet
Race Bus Time Last Meal Warm Up Drills at  Start Gun Cooldown
JV Gals 9:45 9:15 11:30 12:10 12:30 20/20
Frosh Girls 9:45 9:45 12:05 12:45 1:05 20/20
Boys Frosh 9:45 10:00 12:20 1:00 1:20 20/20
Varsity Boys 12:00 11:20 1:35 2:15 2:35 40/10
Girls Varsity 12:00 12:10 2:35 3:15 3:35 30/20
Boys JV 12:00 1:20 3:35 4:15 4:35 5/5
All warmups should be 15 minutes easy followed by Stretching, Drills (a line) and 8 x 100m strides.

Friday 9/30/16-pre meet

Thursday 9/29/16-10 minute wallsit followed by 5/ 2/2 and 6-10 miles followed by 20*100m and TT. All in the rain- tough day guys!!!

Wednesday 9/28/16– 10 min wallsit- 5/2/2 most kids ran between 6-8 miles and 20 x 100m.  top dudes ran 30 minutes easy followed by 5*1600m at LT and 20*100, top ladies ran 30 min easy, 4 x 1 mile at lt and 20*100

Tuesday 9/27/16-6-10 miles with a great 5k race sandwiched in between! Great job Pirates!!!!!

xc16grid-boys xc16grid-girls

Monday 9/26/16-  most kids ran between 6-8 miles followed by 20 x 100m. Top dogs ran 30 up followed by mile reps at CV pace (90%) in 5:12 followed by a fast kicker led by Kevin in 2:17 and 20 x 100m on a 35 sec cycle. Ladies ran same 30 min warmie, up followed by 4 x mile at 6:12 finishing with a fast 800 (2:41) finishing with 20 x 100m top dudes 10.5 on the day.

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