Saturday 10/20/16-Pirates braved the elements and got in track workout. Top dogs hit 6 laps at G5k pace short rest 400m all out- 6 laps at 5k pace, top gals did the same. Everyone else hit 12*400 on a short cycle with a 200m kicker at the end.
Friday 10/19/16– recovery run
Thursday 10/18/16– drills followed by 1.6 miles up , SDS (8) and …top dogs hit 6*800 with a fast 4th 800 on a 4:30 cycle (ladies were 5). Dudes hit 229/231/232/2:13-18/231/233 1.6 miles down, ladies hit 2:58/2:58/3:02/2:38-2:50/2:58/2:55. Developmental groups ran montanas (300m) top group did 20 on a 90 sec cycle, 2nd group stuck to a 100s cycle.
Wednesday 10/17/16- 2 sets of sit ups followed by 3/2/2 and 55 minutes on the mile loop. 20x100m on a cycle
Tuesday 10/18/16- 13 minutes warm up followed by SDS and 5k race. Girls did 20 and 20 at the park. Boys did mile warm up and 1 mile all out followed by 20x100m on a 40 sec cycle.
Monday 10/17/16- 3/2/2 followed by 20 minutes followed by stretching and drills followed by 20 more minutes followed by 10 strides followed by 10 more minutes followed by 2 sets of 90/30/30