Week of 7/22/13 (Week 4)

Friday 7/27/13-kids got in 2.5 up, 15-20 x 150m hill and 2.5 down.

Thursday 7/25/13– upper body core followed by a 6-8.5 miles and stretching.

Wednesday 7/24/13-A Group and $DCASH$- 14.5 miles and 8 x 100m

B Group (Ladies A) about 12 miles (with some walking) and 8 x 100m

C Group (Ladies B) 9 miles and 8 strides!!!!

Tuesday 7/23/13-6 minutes of wallsits, hundred ups, split squats (or whatever the heck Zabih was trying to do) hammy curls, and knee lifts followed by

A Groups- 50 minute run

B Group – 4.2 mile run

C  Group 5k

Everyone finished with 20 x 100m on a 30 second cycle.

Monday 7/22/13- 2 miles warmie followed by …

A Duders and DCash – 3 miles at 75% effort, 3-5 minutes rest, 3 miles at 90% effort (Karn led all with 16 mid) 1 mile coolie with 16 x 100m for abt 10!

B Duders and A ladies- 15 minutes up, 3 miles at 75%, 2 miles at 90%, 1 mile easy and 16 x 100m.

C Duders and B Ladies, 15 min up, 2 x 2miles 16 x 100m.