Sunday 12/22/13*-run to meet mileage goals.
Saturday 12/21/13– Pirates in Ice!!!- run of between 9.5-16.2 miles followed by strides (20) . Top dogs hit 16.2 , top ladies hit 13.5!!!!
Friday 12/20/13– Princeton Dev. Meet- some great performances!
Thursday 12/19/13– timed run (40-60) followed by 10 x 100m.
Wednesday 12/18/13-2.2 miles up followed by 4.5 – 5 miles at lt followed by a 300m for the top group and 2 laps down- some got in 4 x10 reps of 50% BW squats.
Tuesday 12/17/13-core followed by…had to be indoors on 275m loop- top dogs got in 3 miles at MT followed by 3 miles at LT, same with top chicas! MD group hit 2 miles up followed by 2 miles hard. Dev group- hit 20 minutes at mant pace followed by 20 minutes progressive- B and C groups got in 15 minutes @ Maint. pace- 5 minutes coolie .
Monday 12/16/13-kids got in 15 minutes up- SD followed by
A- 16 x 400m (2:15 c) followed by 700m FAST
A Girls 12 x 400m followed by 700m fast
MD Duders hit 9*300m on a 1:45 c
Dev groups hit between 10-16* 400m on a 2:20-2:55 cycle. 2 laps down and 4 x 10 resps of 50% BW squats.