Week of 12/11/17

Saturday 12/16/17-PRACTICE AT TURNING BASIN PARK @ 8:30!!!!!!!!

Friday 12/15/17-15 min up, SDS (8) 900m at goal mile effort, top gals were chased by top dogs in snow, Sameer came up just short to Julia- boys had to therefor run an additional 400m at GM, everyone also sprinted 8 x 75 in blizzard with over unders, kids then went inside and front squatted 5 sets and dead lifted (hex) gals 95lbs- dudes 145lbs

Thursday 12/14/17– dudes and gals all ran 55-60 min easy.

Wednesday 12/13/17– 15-20 min up, most kids ran between 3-4.2 miles up tempo followed by 3 laps easy, top gals ran 2.5 miles at LT followed by 8 x 200m @ GMP, top guys ran 3 miles at 16:08 (5:22 / mi) followed by 10x200m at goal mile , 2 laps down.

Tuesday 12/12/17-100 situps and pushups (sets of 34) followed by 2.2 miles easy and 4-5 miles up tempo. Julia led the ladies in around 6:30/ mi for 4, dudes ran 29:00-29:28 for 5.  Top dogs finished with 3 sets of 34 tummy time.

Monday 12/11/17-15 minutes up, SDS (8) followed by …top guys and gals ran sets of 400’s 5×400 200 rest @ 74,  5×400 @68, 200 rest, 4 x 400m at 61-2 , 200 rest, 400m rest between sets.  Ladies ran 4x400m at 91 (200 rest), 4x400m at 81-82 (200 rest), 3x400m at 74, 74, 72, 200 rest- 400 between sets.  Developmental groups ran between 9-12x400m on a 2:25, 2:55, and 3:25 cycle, squatters squatted 5×5 back squats at 115 (ladies)- 140lbs (dudes).

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