Week of 10/17/16

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

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