Week of 9/23/13 (Week 13)

Saturday 9/28/13– kids got in…

A Group- 17.5 miles followed by 8 x 100m (Nikhil led the way with 1:51 for avg of 6:20- last half was 7 minutes faster than 1st half.)

B Group- 16.2 miles plus 8*100m for 16.7

C Group – 11.5 plus 8*100m for 12

Friday 9/27/13– core followed by 3-8 miles recovery.

Thursday 9/26/13– Last Day of Montana’s!!!!!1.75 miles up- and….

A group – 45 x 300m on a 1:45 cycle.IMG_2521[1]

B(a)- 35 x 300m (1:45),IMG_2520[1]IMG_2522[1]

C(b)- 30 x 300m  1.7 down for between 9-12.

Wednesday 9/25/13– day began with core and stretching followed by …

A Boys- 10 miles on grass.

B Boys (a ladies) 2.2 miles up followed by 5 miles at marathon pace. 12 x 100m for 8

C Boys (b ladies)- 4 miles at MP followed by 12 x 100m for 7

Tuesday 9/24/13– 2 miles up- 3 mile race, and ..

Boys A 30 and 20 , Boys B-c 20 and 20, ladies hit 10 and 10.

Race results here-SCAN0001

Monday 9/23/13- most kids got in 4.2 miles at Maintenance pace followed by 2-3 grass loops and 20 x 100m. for between 7-8. Top dogs hit 4 miles up followed by DM 6:10/6:00/5:50/5:40/5:30/5:20/5:10 (60 sec rest) plus 20 x 100m for 11.

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