Monthly Archives: September 2017

Week of 9/25/2007

Saturday 9/30/17– most kids ran between 9-13.5 miles followed by 20 x 100m, top groups of dudes ran 13.5 at 6:15/mi followed by 1 mile at 4:58-5;25 followed by 10 x 100m, top ladies ran 11.5 miles and 1 x … Continue reading

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Week of 9/19/17

Meet added to Schedule!!!!!!!!!! 9/29 at CBA JV Boys only!!!!! Saturday 9/24/17-top dogs ran 14.5 Whitehead Rd at 6:05 avg followed by 10 x 100m, top ladies ran 13 miles at 7/mi. Friday 9/23/17– BIG 18’s followed by ….most kids … Continue reading

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Week of 9/11/17

SATURDAY 9/16/17– top dogs ran 10 miles steady followed by 4 x 1 mile @ 5:50/540/530/5:02 (Justin) and 10 x 100m, ladies ran 8 miles steady followed by 6:40/6:30/6:20/6:10 and 10 x 100, developmental groups ran between 7-13.5 and 20 … Continue reading

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SPIKE DAY!!!! 9/11/17

Spike Day at WW-P South.

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Cherokee Challenge Cheat Sheet 17

Cherokee Challenge When? 9/9/17 Bus Time 7:20 A.M. at High School South Where? Cherokee High School 120 Tomlinson Mill Rd. Marlton N.J. Warm-up- 15 minutes steady, Stretch, Drills (at line), Strides (at line) x 8. Race Last Meal Warm up … Continue reading

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Week of 9/4/17

Sunday 9/10/17-80 minutes on grass with 10 x 100m Saturday 9/9/17-15 min up SDS (8)- 2 miles hard, 10 x 100m sprints with 15 full squats. Friday 9/8/17-segmented run of 60-70 minutes on grass with strides. Thursday 9/7/17-6-10 miles with … Continue reading

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