Week of 8/21/17

Friday 8/25/17– warm up jog followed by SDS (8) and 2600m at goal 5k pace followed by sprints and our squat routine at  95- 105 lbs

Thursday 8/24/17-annual tubing trip!!!! 80 minutes minimum and 10 x 100m , top ladies ran 11 miles and 10 x 100m, top dudes 12 plus 10 x 1oom!!!

Wednesday 8/23/17-7-13.5 miles and 10 x 10m, top ladies ran 11.5 and 10 x 100m

Tuesday  8/22/17– big 16’s followed by 3- 9 miles and 20 x 100m strides followed by squats (front) at 85-95 lbs

Monday 8/21/17– quick stretch followed by 6-11 miles on the mile loop at Greenway, everyone finished with 10 x 100m barefoot on grass.  Sameer led dudes in around 73:30. Top ladies ran 9.

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