Week of 3/27/17

Saturday 4/2/17– due to the horrible weatheer the Pirates were forced to run 7-12 miles on pavement

Friday 4/1/17– recovery run

Thursday 3/30/17– kids did core with Captain Core, 15 ups! and calf raises!! 15 minutes SDS (8) followed by ….most kids did a mile time trial led by Connor Lundy in 4:52 and followed closely by super frosh Austin in 4:53, VJ finally broke 5 with a 4:55!!! Gia led the ladies with 5:57 followed closely by Isabelle in 5:59!!!!!!!  group finished with power!!! 20 x 100m with over unders.  Top MD group ran 8 x 400m alternating between mile goal pace and 800m gooal pace , rest was abt 5 minutes,Kevin led the guys in 63, 60, 61, 58, 62, 58, 63, 61, Sam and Mita led the MD ladies in 73, 71, 78, 70, 79, 69, 78, 70. 2 laps down and stretching top LD dudes ran 6 x 800 with ample rest (8 min) alternating between goal 32 and goal 16, splits were 220/ 211/ 219/ 210/ 220/ 211 for the dudes, Kelsey led the way in 243/ 231/ 242/ 235/ 244/ 236 with Jillian very close behind. 2 laps down. Great day kids

Wednesday 3/29/17–  6-7-5 miles steady for most kids followed by 20 x 100m, top dogs ran 2 miles steady followed by 5 miles at 6:05/ mi followed by 4 x 800 in 2:35 and 2 laps down.  Top ladies ran 2 miles up, 4 – 5 miles up tempo- followed by 4 x 800 at 3:05.  Jillian led the ladies in around 6:52 pace for 5.

Tuesday 3/28/17– quick core with the Core Master followed by 50 minutes on grass and mud followed by 5 x 150m/ 100m strides.

Monday 3/27/17– 15 minutes up- SD, followed by 18- 30 x 400m on a 2:00-3:00 cycle.  Top ladies ran 27 x 400m on a 2:15 c,2 laps down and heavy squats.

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