Friday 8/16/13– 2.5 up to Arreton Rd- stretch followed by 20-25 x 150m hill- 2.5 down.

Thursday 8/15/13– ab work followed by …

A- 10 loop plus 3 grassies and 20 x 100m (30 sec )

B(a)- 4.25 s and 20 x 100m  (30 sec )

C (b) 5 k loop followed by 2 loops and 20 x 100m

Wednesday 8/14/13– Epic Long run #2- duders and $DCASH$ hit 16.5 to Polonia and back, Broup B and Ladies A hit 14.5 WHR and Boys C and Ladies B hit 11 and 16 x 100m.  Great morning- incredible weather.  Thankfully someone was around to film DCASH and CK hit mile 8.25-9.25.  Thank God Coach Wayton was there.

 

 

Tuesday 8/13/13-lower leg circuit followed by 30 :00 run.  kids had to evacuate workout due to a little T and L, the tougher Pirates will come back in the evening and get in 30-45 minutes easy.

Monday 8/12/13-23 minutes up (2.25- 3 miles) followed by SDS (8)

A Group and $ D Cash$ -7 miles led by Karnage in 41:50ish

B Group – 6 miles up-tempo

C Group – 5 miles.

Coolie was 800m easy and 16 x 100m.

Totals were between 7-11.5.