Week of 2/3/14-

PIRATES TEAR IT UP AT SECTIONALS!!!!!

32g4_2014_sectionals_boys_south

Saturday 2/8/14– practice at HSS for EVERYONE AT 8:30 am!!!!!!!! kids got in between 9-11 miles.  Md got in n2.2 easy followed by 5 timed miles and 20 x 100m.  Squatters squatted 3 sets of 15 reps at 70% BW.

Friday 2/7/14– warm-up for 15 minutes, SDS (8)

20 x 100m descending from 3200 pace (first 5)

1600 pace 2nd 5

800 pace 10-15

FAST (last 5) cooldown is 10 minute jog.

Thursday 2/6/14-kids ran between 40-60 minutes steady.

WEDNESDAY 2/5/14- ASSIGNMENTS NO EXCUSES! GET IT IN!!!!!!!

LD BOYS and GIRLSget together in groups for a 55 minute run.  Run should be steady for the first 25 minutes and LT from 25-45- steady for final 10.

MD BOYS AND GIRLS– GET TOGETHER IN GROUPS! 45 minute run, steady for first 20-LT for middle 15- steady for 10 and finish with 8 fast strides!!!!

Tuesday 2/4/14– 20 minutes up followed by SDS (8) and…

LD- guys- hit 2 x 4 x 400m starting with ..74/73/72/71/ on a 2:10 cycle- 375m jog and 70/69/68/66 on a 2:00 cycle. 3 miles cooldown for 8.  Ladies hit the same with slightly slower times.  MD group hit cut down 200’s starting at 32 (dudes)- to 35 (ladies) and ending with 28 (dudes) and 30 (ladies).  Guysn gals finished with 3 x 15 reps of 70% BW squats.

Monday 2/3/14-snow day- kids got in between 60-70 minutes on their own.

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