Week of 2/19/18

Sunday 2/25/18– Sameer 5th at MOC’s in 4:17.1!!!!!!!!

Saturday 2/24/18-8:30 am.  PRACTICE. TURNING BASIN PARK. Justin and Adwin ran 5×350 at goal 800m pace with 2:10 rest.

Friday 2/23/18– Kelsey ran pre meet and Sameer ran his regular distance run followed by 150’s.  Most kids ran 15:00 up- SDS (8) followed by 12 x 150 split into 50ms- fast-float-fast, 2 laps down followed by upper body lift of 3×5 reps of heavy hex bar, 5×5 reps of Bench and 40 pullups or pulldowns.

Thursday 2/22/18– kelsey and sameer ran steady distance followed by strides, sameer ran 4 x 200m- Adwin and Jlo ran 6x300m on a 2:30 c ,1st one was in 44.2 the rest were between 43.1-43.4.

Wednesday 2/21/18-kids ran 6-11 miles followed by lower body lift

Tuesday 2/20/18-leg drills followed by 15:00, SD and 20-30x 400m on a 2:10, 2:40 and 2:50 cycle for those not competing indoors. Top dogs avg’d 72.  Sameer ran 5 x 1 mile at LT  (5:17/5:07/5:13/5:12/5:06 )with a 60 s concentration break followed by 8 x 200m in 29. Justin and Adhwin ran 10×200 28, 28, 28, 28, 27.93, 27.14, 28.08, 27.87, 28.28, 27.51 with generous rest. (3 min) Kelsey ran 4×1600 at LT (6:03, 6:12, 6:15, 6:13)  with same 60 s concentration break  followed by 6x 200 in 34. 2 laps down for everyone.

Monday 2/19/18-kids ran OYO-

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