Week of 12/9/13-

Saturday 12/14/13– Top group guys get in 15 miles, top ladies get in 11- MD gets in 9 miles and 1 mile hard.

Friday 12/13/13– 2 miles up- SDS )(8) followed by either 375 or 750 of goal running (MD got in 2 x 375) followed by an easy jog and 15 x 100m, short cooldown.

Thursday 12/12/13– loops in parking lot.  Top group hit 8- B group hit 6- c group hit 4-5.  Core before

Wednesday 12/11/13– core followed by 2 miles up- and …to the parking lot for-!!!

A Boys – 25 minute run followed by 4:30 of fast running, A Ladies- 20 minutes and 5 minutes of fast running Didre led the ladies with a 5:08 for 1500m.  MD got in 2 x 10:00 at 80%(lt) followed by 6 x 200m with 175 rest jog.  2 laps down for most- boys A developmental got in 20 minutes at lt followed by 2 miles easy.  everyone else got in same 20 minute threshold followed by 800m cooldown- cold out 30 degreees. Top dogs and ladies hit the weightroom for 3 sets of 10 reps of squats at 50% BW.

Tuesday 12/10/13-mandatory cancellation- tougher Pirates got in 60 minutes.

Monday 12/9/13- 2 miles up, SDS (8) followed by

A guys – 14*400 on a 2:20 cycle followed by a 600m a G 1600 and 2 laps down.

A Ladies hit 10*400m on a 2:45 cycle followed by 500m at g1600 (ladies hit 1:28-1:29 at the top!!!) 2 laps down.  MD Boys hit 14x 200m on a 70 cycle followed by 300m fast!!!

Developmental Groups hit between 8-12* 400m on  a 2:20/2:45/3:00c)

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