XC Week 7 (Week of 8/13/12)


“Abandon the idea that you are ever going to finish. Lose track of the 400 pages and write just one page for each day, it helps.  Then when it gets finished, you are always surprised.” – John Steinbeck.


Friday 8/17/122.5 miles up, between 10-24 x 150 m hill. 2.5 down- about 6-7 on the morning.

Thursday 8/16/12– kids ran about 50 minutes after 15 minutes of core.  after returning everyone hit a mile at LT and 16 x 100m. Total mileage between 7-9.

Wednesday 8/15/12– kids ran their long run of …

A Group- 14.5 miles and 16x 100.

B Group (Girls A)- 12 miles and 16*100

C Group (Girls B)- 10 miles and 16 x 100m

Good day- tough and humid but Pirates gutted it out!!! Including Amanda- look at the size of this blister!!!! ;(

Tuesday 8/14/12– day started with 2 x 2 minute wall sits, afterwhich kids settled into

Group A- Large Lauren 8.2 mile loop (route HERE)

Group B -Medium Lauren 6.7 mile loop (route HERE)

Group C- Baby Lauren? 5.7 mile loop (Route  HERE)

Turns out the Rd is called Lanwin and Mr. Wayton is  cixelsyd CRAP I mean dyslexic!!!  Kid hit leg circuit upon return and got in 10 x (35 free squats, 100m strides, 50m lunge)

Monday 8/13/12-  2 miles up followed by 5-7 miles at a solid pace.  1 mile of strides cooldown. Group A- 7 miles.  Group B (Girls A)- 6 miles, Group C (Girls B)- 5 miles.