Week of 12/30/13

Saturday 1/4/13– 8:30 practice at HSS!!!!!!!! PRACTICE WILL BE INDOORS!!!!!! kids got in between 8-12 miles of indoor running.

Friday 1/3/13– Your assignments are as follows!!!!!

Group Ladies Dudes
A 60 minutes (last 10 minutes hard!!)and 18 x 100m 65 minutes (last 15 minutes hard) and 18 x 100m
B 50 minutes (last 10 min. hard) and 18 x 100m 55 minutes (last 10 min. hard)  and 18 x 100m
C 45 minutes (last 10 min. hard)  and 10 x 100m 45 minutes (last 10 min. hard)  and 10 x 100m
MD 20 minutes easy/ 10 minutes hard/ 10 minutes easy- 20 x 100m 20 minutes easy/ 10 minutes hard/ 10 minutes easy- 20 x 100m

Thursday 1/2/13– kids started the day with a quick team meeting, 2x 2.5 minutes of sit ups followed by 2 x 60 seconds of 100 ups. followed by between 6-10 miles on grass. Colder then heck out.

Wednesday 1/1/14– Happy New Year!!! D CA$H wins her age group at Hamilton Hangover!

Tuesday 12/31/13– kids ran 2.2 miles to Conover Park followed by progressive runs of between 4.5-5 miles.  MD group finished with a fast 300- everyone else hit 12*100m

Monday 12/30/13- 2 miles up (sds(8) followed by…. A- (boys and girls) painters ladder of 200/400/600/800/600/400/200 at GMP- rest matched duration of last rep. MD group hit 2 x 500- 200-100 with abt 30 secs rest between each rep and 400m jog between sets. D groups hit

a- 20*400m 2:20 c

b- 16*400m (2:35)

c- 14*400m (2:50c)

squats followed of 3*10 reps of 60% BW.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s