Week of 10/9/17

Saturday 10/14/17– 9- 13 miles at Washington Crossing Park followed by 20 x 100m

Friday 10/13/17-7-9 miles followed by form 150’s, day began with BIG 21’s!!!

Thursday 10/12/17-Big 20’s followed by lower leg drills and 1.7 miles up to Slepman Field for our grass loop. Most Pirates completed 7 x 800 on a 4-5:00 cycle, Top guys ran 4 x 1 mile at LT with 1 minute focus break, followed by one mile fast – two guys broke 5!!!, Top ladies ran 3×1 mile at LT followed by 1 mile hard led by Julio Mao in 5:45, Serena and Kavya ran 6 x 800 in spikes on a 5:00 cycle with a 2:53 avg (Kavya finished in 2:44), 1.3 miles back to school.

Wednesday 10/11/17- Big 20’s followed by lower leg drills and 6-9 miles followed by 20 x 100m barefoot strides for 7-10. Finished with 5  x 5 front squats at 115-125.

Tuesday 10/10/17-2 miles up, 5 k race, cooldown of 20 and 10.

Monday 10/9/17-lower leg drills, top guys ran 7 grass mile loops followed by 11 x 150, top ladies ran 6 x 11x 150, developmental ran 40 minutes and 11×150

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