Sunday 4/17/11- Those who competed at the meet on Saturday met at the tow path for a long run 0f between 10-12.5 miles. Good day
Saturday 4/16/11- those who didn’t compete at Co relays got in their mileage on the towpath (6-12). Those who competed at Co relays kicked butt in very tough conditions!!! Alex Wan may have been the hero of the day!!!!!!!!!!
Friday 4/15/11- VINCI, YVONNE, SHELBY AND NIV BREAK ON THROUGH TO THE OTHER SIDE!!!!!!!!!! Those not competing tomorrow got in a few miles followed by str drills and strides before either hitting a mile time trial followed by 20-25 x 100m fast or 4-5 miles at LT followed by the same total of strides. Geat day- we’re getting there PIRATES!!!!!!!!
Thursday 4/14/11- steady distance followed by a few strides and core ot enjoy the beautiful weather.
Wednesday 4/13/11- those not competing hit 2 miles up followed by 4 miles at LT led by Albert, Miller and Vinci in 24 min. followed by about a mile coolie. Those competing ran against Princeton, some great performances, Dharin goes under 2!!!- 3 more guys at 2:03 or under!!!! Jeff and Wonton make it 23 PIRATES under 5!!!!!!1
Tuesday 4/12/11- those competing tomorrow hit steady mileage followed by 10 strides and core. Those not hit 35-45 minutes followed by 4-8 laps at threshold followed by 2 laps down and core.
Monday 4/11/11- 8 laps up, strt, drills, strides (8) followed by 8*400m on a 4:00 cycle. Dan Riff led all avg between 62-63. Penn crowd hit spec followed by power. 4x 800m group hit 650m at GP followed by 4 sets of 200, 150, 100. Girls hit 75% of goal distance followed by the same sprints. Schoepfer led the guys with a 650 in 1:33. May hit 2:28, Ingrid 2:48 for 900m and Caroline hit 3:46 for 1200. Great day, hot and windy.