XC Week 10 (Week of 9/3/12)

Saturday 9/8/12– practice at towpath 8:00 AM, A Group – 16.5 miles plus 8 x 100m for 17, Boys B and Girls A 14.5 plus 8 x 100m for 15, and Boys C Girls B 11 miles plus 8x 100m for 11.5! Great day!!!!!

Friday 9/7/12– MONTANAS! kids warmed up 1.75 miles, got in A Group – 35x 300m on a 90 seconds cycle- Boys B (Girls A) got in 25x 300 on a 2:00 cycle- and Boys C (Girls B) got in 20 x 300 on a 2:20-30 cycle. 1.7 down for up to about 10 on the afternoon.

Thursday 9/6/12

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

Group B (Girls A)-Medium Lanwin 6.7 mile loop (route HERE)

Group C- (Girls B) Baby Lanwin? 5.7 mile loop (Route  HERE)

Supplemental work included A- 2 miles at LT, B – 1.5 miles at LT and C- 1 mile at LT.

Totals for the day ranged from 6.7-10.2 miles

Wednesday 9/5/12– 2.2 mile warmie to Connover Park- from there kids …A Group- top Diggity Dogs hit 7 miles at 6 minute pace, Group B (A Girls) hit 5 miles at a medium clip, Group C (B ladies)  hit 5 miles with Coach Cuburn- kids finished with 20 x 100m on a minute cycle. Totals for the day were between 6.25-10.5.

Tuesday 9/4/12– group core to beat out the thunderstorms followed by 25 minutes warmup and …

Boys Group A- 5 miles at about 5:36 per mile- led by Karn and Dan.

Boys Group B (Ladies A)- 4.2 miles at a hard clip.

Boys C (girls B)- 3.1 miles at a tough clip.

Cool down was 20* 100m on a 60 second cycle.  Totals for the afternoon totaled between 6.5-9 miles.

Monday 9/3/12- Labor Day – by the looks of Tuesday’s practice most of you observed this holiday with almost religious reverence.