Week of 3/13/17

Saturday 3/18/17– 7-12 miles easy.

Friday 3/17/17– flip flopped from yesterday, developmental crew ran 60 minutes steady and top groups ran 40*100. Heavy squats after

Thursday 3/16/17– top group of guys and gals ran for 60 minutes in the parking lot, developmental group warmed up and performed 40 x 100m sprints with brief rest periods.

Wednesday 3/15/17-developmental group got in 30 minutes of running and 30 minutes of exercising.  Top groups got in 30 minutes of exercising followed by 5-6* 825m at CV pace.  quick cooldown. Heavy Squats after

Tuesday 3/14/17– GET IN 60 MINUTES OF AEROBIC ACTIVITY FOLLOWED BY CORE!!!!!!!! BE SAFE!!!!!!!

Monday 3/13/17–  kids warmed up with some drills ran 15 minutes before embarking on a very hard interval workout.  Top dudes ran 30 x 400 on a 2:05 c (last 400 was 65), Timmy Magoun ran 40 x 400 on the same cycle. Top gals ran 27 x 400 on a 2:20 c, Lizzie P ran a few more.  Rest of the pirates ran at least 20 x 100m on a 2:15-3:00 cycle.  Heavy squats after.

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