Week of 12/4/7

Saturday- Sunday 12/9/17– long run, 11-14 miles

Friday 12/8/17-15:00 up, SDS  (8) 850m at goal mile pace followed by 8 x 75m sprints with over unders and front  squats.

Thursday 12/7/17-50 minutes

Wednesday 12/6/17-warm up followed by 2-2.5 miles at LT followed by 5x300m at goal mile pace.

Tuesday 12/5/17-4 sets of 25 pushups and 25 situps followed by 2-3 miles steady and 2-3 miles progressive, Sameer led the dudes in 15:50 and Julio led the ladies in 19:42 with Kavya close behind.

Monday 12/4/17– leg drills followed by 15:00 easy SDS (8) and…

Top dudes ran 3 sets of 4 x 400, 200m between reps, 400m between sets, 1st set was done at 90% of goal 2 mile (74), 2nd set was 90% of goal mile (68), last set was at goal mile pace, guys avg’d 61. 2 laps down.  Top ladies ran 3 sets of 3x400m at the same training paces as the boys- gals hit 91, 82, 75 and finished with a fasy 400m led by Julia and Kavya in 67.  Developmental groups ran between 8-10 x 400m on a 2:30/ 3:00 and 3:30 cycle.

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