Friday 7/8/11- 2.5 miles up, 10-13 x 150m steep hill , 2.5 down
Wednesday 7/6/11- pirates hit between 5-12.5 steady miles before hitting 10x 100m strides for a total of 5.5-13. Good first long day.
Tuesday 7/5/11- pirates got in between 30 and 55 minutes of aerobic running before heading into some drills and strides (8-12)
Friday 7/1/11- 1st day of organized practice kids- warmed up 2.5 miles to Mt. Areton and got in between 3-10 reps with two reps of skipping before heading back for 2.5 miles down.