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 x 100m.

Friday 9/15/17-BIG 18’s!!!!!!! followed by 6- 8 miles on grass followed by strides. Squatters back squatted between 125-135 lbs 5×5.

Thursday 9/14/17-lower leg drills followed by 25 minutes easy ,SDS (8) and…top dogs ran 4 x 1600m @ LT (5:25-5:30) followed by 1 mile at 4:50 inc pikes and 20 x 100m on a 45s cycle.  Ladies ran 4 x 1600 at LT followed by 1 mile fast led by Kelsey at 5:40, everyone else ran 6 x 100m on a 5, 5:30 or 6:00 cycle. 2 laps down and 20 x 100m on a 50, 55, or 60s cycle.

Wednesday 9/13/17-BIG 18’s followed by 3/3/3 lower leg drills and 6- 10 miles on grass followed by 20 x 100m on a 45-60 sec cycle – squatters squatted 115-125 lbs front squat  5 sets of 5.

Tuesday 9/12/17-15:00 up, SDS (8) followed by 5k followed by 20-35 minutes and 20 x 100m for 6-10 miles

Monday 9/11/17– most kids ran between 6-8 mile grass loops followed by 18x 100m on a 50-60s cycle.  Top dogs and dogettes ran 1.75 miles to Lewis Chamberlain Park, and 8 (ladies) – 10(dudes) x 800m at LT on a 4- 4:30 cycle.  Dudes ran as a pack and hit between 2:42-2:44, Kelsey led the ladies in 3:05, 3:06, 3:10, 3:08, 3:10,  3:07, 3:06, 3:08, 1.75 miles back to school followed by 20 x 100m on a 45-50 s cycle.

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