Week of 2/10/14

Everyone needs to get in 1 (ONE) 90:00 run this weekend on the day and time of their choice!!!!!

Sunday 2/16/14-Those competing Monday need to get in a pre meet shake out.

Saturday 2/15/14-Those competing Monday need to get in 50-60:00 easy followed by 8 x 100m.

Friday 2/14/14-2 miles up- Most kids got in between 100-120 x 100m on a 30 second cycle.  Those scheduled to compete on Monday got in …Karn and Nippers – 16*200m on a 60 second cycle in sets of 4 (35/34/33/32), LD ladies got in 10 x 200m on a 70 sec cycle in 37,37,37,35,35,35,33,33,33,30.  MD groups got in 8 x 200m in …Boys (60 seconds c)- 32,32,31,31,30,30,29,29,- Ladies (65 second cyclde)- 35,35,34,34,33,33,32,32, top group got in 2-3 miles down. Squatters finished with 4 x 15 reps at 70% BW

Thursday 2/13-14-LD kids got in 70 minutes, MD groups 50 minutes (snow day)

Wednesday 2/12/14– steady distance in groups

Tuesday 2/11/14-kids got in group core followed by …

A Dev- 6.2 miles

B Dev- 4.2 miles

for those competing this weekend, 2.2 miles up before hitting

LD- 20 minutes at lt- coolie- and MD- 10 minutes at lt followed by 5 minutes at 90% and 2 miles down. Cold as heck out!!!!

Monday 2/10/14-  core followed by 15 minutes up, SDS (8) and….

MD Boys 25*200m on a 60 second cycle.

LD Boys and Girls

25*370m on a 2:00 cycle

B Ladies and Boys 20*370m on a 2:10 cycle.

Those competing this weekend got in ….2 miles up – SDS (8) followed by

LD Boys – 1110m at Goal 32 followed by 400m rest and 6 x 370m at goal 32 pace on a 2:00 cycle. Christina hit the same followed by 6 x 370 on a 2:30 cycle. Deirdre hit 740m at Goal mile followed by 8 x 200m cutdowns.

MD boys and gals hit 370m at Goal 800m followed by 370m easy and 6 x 200m cutdowns.

2 miles cooldown.

Squatters got in 4 x 15 reps at 70% BW

cold out!!!!!

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