Week #18(Week of 10/27/14)

Saturday 11/1/14-10 k @ Thompson Park.

Friday 10/31/14– Happy Halloween!!!! nobody cares…Pirates got in 2 miles up- SDS (8) followed by either 12*200 or (for the top dogs and gals) 2400m at Goal 5k, 8 min rest followed by 3 x 800m at a decending fast pace (5 minutes rest) – 2 laps to 2 miles down.

Thursday 10/30/14-top dogs hit 4 miles steady and 4 miles at LT followed by 10*150m, top ladies hit 3.5 up followed by 3.5 at LT and 10 x 150, most guys and gals hit 4 miles steady and 2 miles at lt followed by 10 x 150.

Wednesday 10/29/14-easy run on grass. 6-8 miles

Tuesday 10/28/14-most kids hit 8 laps up- SDS (8) followed by classic 4-3-2-1, 2 laps down.  Top dogs and gals hit 2400- 2000- 1600- 1200 @ track 5000m pace.- finished with  4 x 200.  8 minutes rest between long reps, 2 laps down.

Monday 10/27/14-7 minutes wallsit followed by 2 x 75 s 100 ups and 2 miles to Conover Park where the Pirates ran between  3.5-4.2 miles of LT and 2 miles back before taking part in 11 x 150m on the track, Total mileage between 8.5-9.2

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