Week # 6 (Week of 8/5/14)

Friday 8/9/14-30 minutes (A Group 4.2) miles up- SDS (8) followed by 12 x 150m with over unders and drills- 2 laps down – squatters hit 4 x 25 reps of 70% BW

Thursday 8/8/14-timed run at Princeton Battlefield (60 minutes)  followed by 20 x 100m.  Top dogs ran another 20 minutes at 6:00/ mile and 20 x 100m for around 11.5

Wednesday 8/7/14-kids ran between 12 (11.5+ strides) and 17 (16.2 plus strides).  Top dogs avg’d 6:15/ mile

Tuesday 8/6/14-kids hit between 5-7 miles . Squatters got in 5 x 5 sets of squats at 140% BW.

Monday 8/5/14- 10 minutes shake out- followed by 6-10 miles at a good clip (Bason led all in around 64 hilly grassy loops at Greenway preserve, Top ladies hit 8 miles hard, B Boys hit 8 as well- B gals and C boys hit 6 good loops, cooldown was 20 x strides for between 8-12 on the morning.

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