Week # 10 (Week of 9/1/14)

Saturday 9/6/14-Top dogs hit 17.5 (led by Nikhil in 1:46 (6:04ish/ mile)- ladies hit 16.2 in 2:04.  B Group Boys hit 13.5 plus 20 x 100m and developmental group ran 11.5 and 20 x 100m.

Friday 9/5/14-6 minutes of wall sits, 3 x 1 minute of 100 ups followed by …beat the clock- boys ran the mile loop until 7 Pirates ran 10 miles, Gals ran the mile loop until 7 gals ran 8 miles.

Thursday 9/4/14 top dogs and ladies hit 3-4.2 miles up SDS (8-12) followed by 4 x 800m (full rest -400m jog ) at 5k GP, 2 laps down and 5 x 75m sprints (with drills and overunders) followed by 3 sets of 34 reps at 75% BW.  Most PIRATES warmed up 2 miles and ran 1.5 miles hard followed by 10 x 75m with …overunders, coes, burpees, froggies, mountain climbers and 100 ups.  Good day despite heat.

Wednesday 9/3/14-kids hit a 5 min wall-sit before embarking on 3 x 60 s 100 ups.  after-which Pirates ran.. A- Group guys – 9 miles on grass followed by 600m in 1:44 and 20 x 100m , top ladies hit 7 miles on grass before getting through 600m in 1:58- 2:15 and 20 x 100- developmental group hit 6 miles on grass and 20 x 100m for between 7- 10.

Tuesday 9/2/14-Boys A hit 6 miles up followed by 4 DM’sd at 6:20/6:10/6:00/5:48 and 1 1 mile down for around 11.  Top ladies attempted a similar workout but succumbed to heat- D CASH was able to get in approximate 4.2 miles up- 4 x 1 mile finishing around 6 with a 1 mile cooldown for 9 Dev. crowd hit 1.6 miles up- and between 20-26 x 300m at 2:20-2:30 cycle followed by 1.6 miles down.  Squatters hit 4*15 reps @ 140% 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