Week of 10/7/13 (Week 15)

Saturday 10/12/13-top dogs hit 14.5 led by Nikhil at 1:26XX (5:56 pace).  Ladies hit 12 miles at abt 82-86:00.  C Group hit 10 miles up tempo.

Friday 10/11/13-50-60 minute run followed by strides.

Thursday 10/10/13– Top dogs got in 3 miles followed by 4 x 1 mile at LT cruise pace, Nikhil and Karn hit 5:06 with 1 minute rest.  Group B were led by Zach who hit 5:20. 3 miles down for 10. Ladies hit 2 miles up- 4 x 1200m in three groups, 1-3 avg’d 4:25, 4-5 avg’d 4:40, 6-7 avg’d 4:52, coolie for ladies was 2 down for 7. everyone else hit 2 miles up- B Boys hit 6 x 1k on a 5:30 cycle, C Boys and B ladies hit 5 x 1000m on a 6:30 cycle, coolie was 400m easy and 16 x 100m.

Wednesday 10/9/13– kids helped out the college fair then warmed up 3 miles to Community park before getting in…..

A Boys – 6.7 miles at abt 39:24 (5:45 pace (11)).

B Group (a ladies) got in 6 laps for 5.8 (girls A finished in abt 40:30) (10)

C Boys (b ladies) got in 5 laps for 4.84.  Coolie was 800m down (9)

Coolie was 800m down and 20 x 100m on track.

Tuesday 10/8/13– 2 miles up followed by 5k hard and …

BOYS- A – 5 miles and 20 x 100m for 11.

Boys B- 4 miles and 20 strides for 10

Boys C 15 and 15 for 7. Girls hit a slightly shorter coolie.

Monday 10/7/13- wall sit and quick team meeting followed by paired situps.

Top groups got in …2 miles up followed by ..

Top 3 boys- Developmental miles 5:55/5:45/5:365/5:25/5:15/5:05 (finished in 4:58) 4-8 were assigned 6:05/5:55/5:45/5:35/5:25/5:15 but screwed pace up- still got in a good run- Deadrer and Edlyn got in 6:25/6:15/6:05/5:55/5:45- 60 sec rest. cooldown for guys was 4 laps easy followed by 20 x 100m for 10.  Ladies hit 1 lap easy and 16 x 100m for 8.5, everyone else got in 5-7 grass loops and 20 x 100m strides for 6-8.

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