Week of 11/7/16

Sunday 11/13/16-Kelsey runs a nice long run  and a few strides.

Saturday 11/12/16-  bad day.

Friday 11/11/16-  easy distance

Thursday 11/10/16-easy distance

Wednesday 11/9/16-easy distance

Tuesday 11/8/16- easy walk through

Monday 11/7/16– steady run of between 8.5-9.5 miles followed by 10 x 100m for those scheduled to compete this weekend.  Alternated ran classic 4-3-2-1.  Jake led the dudes in 4:42/3:39/2:18/64 rest= half the distance of last rep. Serena and Julia ran 5:40/4:15/2:47/75.   2 sets of 100/30/30 TT after workout.

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