Week of 1/23/17

Group Monday Tuesday Wednesday Thursday Friday Saturday Sunday
LD Dudes TBA due to weather concerns. 2 miles up, SDS (8), 2400m at G32, 10:00 rest, 1200m at G16, 15×400 on a 2:05c, 2 laps down. 9 miles on grass 58 min 20 easy, 20m at LT, form 150’s. steady distance and form 150’s Pre meet Counties 7:30 bus
LD Ladies TBA due to weather concerns. 2 miles up, SDS (8), 2400m at G32, 10:00 rest, 1200m at G16, 12×400 on a 2:25c, 2 laps down. 8 miles on grass, 58 min 20 easy, 20m at LT, form 150’s. steady distance and form 150’s Pre meet Counties 7:30 bus
MD Dudes TBA due to weather concerns. 2 x Bowerman Drill followed by 12 x 200m @ 30seconds on a 65s cycle. 20 minutes steady, 20 minutes at 6:15 pace, easy 150’s. 20 easy, 20m at LT, form 150’s. steady distance and form 150’s Pre meet Counties 7:30 bus
MD Ladies TBA due to weather concerns. 2 x Bowerman Drill followed by 12 x 200m @ 30seconds on a 65s cycle. 20 minutes steady, 20 minutes at 6:45pace, easy 150’s. 20 easy, 20m at LT, form 150’s. steady distance and form 150’s Pre meet Counties 7:30 bus
Development TBA due to weather concerns. 16-20x 400m on a 2:20-2:50 cycle. 7-9 miles. warm up, 5k fast, cooldown. 2 miles up, SDS (8) followed by 400m time trial and 12 x 75m sprints. 8:00 am mandatory practice at Turning Basin Park. Off or OYO to meet mileage goals.
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