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.