Week of 7/11/11

Friday 7/14/11- 2.5 miles up followed by 12-15x 150m hill, 2.5 down.  PM upperbody lift.

Wednesday 7/13/11- long day- kids hit between 7.5 and 13.5 followed by 10x 100m for a total of 8-14 on the day.  Great work.  Ladies were led by Caroline who hit 11.5 plus strides for 12.

Tuesday 7/12/11- lifting pm – leg routine.

Monday 7/11/11- 3 miles up, most top dogs hit 2x 2 miles with 3 minutes or so between.  Leaders hit 11:44 and 11:35.  Other groups hit 3x 1 mile and 2 miles followed by 1 mile.  All cooldowns consisted of 1 mile easy and 10x 100m.