Week of 7/30/18 (Week 5)

8/4/18– BIG 15s – Happy Birthday to the beautiful Mrs Wayton and Pirate legend Katie Kellner.  Pirates ran 30 min up, SDS (8) and 10 x75 m sprints with 10 prayer squats in between each, short coolie and heavy squat routine followed. 90-100 lbs

8/2/18- practice redux at TURNING BASIIN PARK 7:30 AM- 9- 13 miles and strides.

Wednesday 8/1/18– 80 minutes – 13.5 miles followed by 10 x 100m

Tuesday 7/31/18– 4- 7 miles preceded by BIG 15s . Squatters finished with 2x 20 reps of squats.

Monday 7/30/18-9- 13 miles followed by 100 x 100m

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