Friday 8/22/14– warmie followed by sprints with drills- kids hit squat regimen of 3*34 reps @ 70% BW
Thursday 8/21/14– kids ran between 60-70 minutes
Wednesday 8/20/14-pirates headed to Bell Mt for a long run- those not attending camp in A group hit 16 miles steady, everyone else hit between 11.5-12.7 miles. Coaches ate well.
Tuesday 8/19/14-quick core followed by between 6-10 miles and either 10 x 100m or 4 x 10 reps at 140% BW.
Monday 8/18/14- 10 minute shake out before the Pirates hit the 1 mile loop on the Greenway preserve. Top dogs hit 11 miles (Nikhil led all in 66 min) Top ladies hit 9 in abt 68 . B boys completed 9 as well. C Boys and B ladies hit 7. Cooldown was between 10-20 x 100m for between 8.5-13.