Week #11(Week of 9/8/14)

STAY COOL PIRATES, STAY COOL FOREVER

PXC

Saturday 9/13/14-  top dogs hit 16.5 in 1:42, Top ladies hit 14.5 at 1:52 and developmental crowd got in 11 miles, 1 miles hard and 20 x 100m for between 13-16.5

Friday 9/12/14– 3-4 miles up, SDS (8) followed by 6- 10 x 800 on a 5-6:30 cycle- quick coolie and 4 x 25 reps at 80% BW

Thursday 9/11/14-God bless you America! kids started with some Bracey Boot Camp followed by 6-10 miles on grass.

Wednesday 9/10/14-quick core followed by 35 minutes, dynamic stretching, form drills and ….A Guys – 3 x 2800m @ LT (175m focus jog between each) Nikhil led all with around 9:06, ladies hit 3 x 2400m @ LT at 9:42/9:35/9:30 with 150 m focus jog between each. Developmental group ran 35 minutes up and 4 x 1 mile at 85-90% on 8, 9 , 10 minute cycles, cooldown for developmental group was 20 x 100m , top dudes and ladies hit 20 steady minutes for between 10-12.

Tuesday 9/9/14– kids started the day with a quick set of core (6 minute wallsit and 3 x 1 minute 100 ups) followed by 3-4 miles on pavement and between  5.6 (c group ), 6.45 (A Ladies and B guys ) and 7.2 miles ( Honest A Group Guys ) – Pirates hit maintenance pace of 6:30 (duders) to 7:40 (chicas).  Total mileage 8.5, 9.5, 11.

Monday 9/8/14- top guys hit 4.2 miles up followed by developmental miles – top dogs hit 613/608/548/545/524/(Nikhil and Zabih added one on 5:23), next shift (7-14) hit 555/620/603/553/536 finish with 20*100 . Gals A were in two groups – Top ladies hit 630/619/614/604 , Squatters hit 3*7 @ 150% .  Most kids hit Jacob rd for some Montanas in 20-26x 300m on a 2:15- 2:25 cycle.

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