Week of 12/1/14


NIKHILS RACE HERE !!!!! Tune in at noon or before!!!!!

Saturday 12/6/14– Practice at TURNING BASIN PARK @ 8:00 am!!!

 Friday 12/5/14– 2 miles up- SDS (8) followed by – top dogs LD hit 2 x 600m @ GMP with 6 minutes rest between and followed by  10 x 60m sprints.  MD group hit 3 x 400m @ G800 (full rest) with 4 x 60m sprints after, most kids got in 800m fast followed by 2 laps rest and 12 x 60m sprints with over unders between each rep, 2 laps down

Thursday 12/4/14-most kids ran 2 miles up and 2 miles progressive followed by 12 x 100m (last 6 barefoot).  A few of the top dogs and ladies hit 2 miles followed by a structured fartlek featuring picks up of 1070/ 770, and 400m, 2 laps down- 6 total miles.

Wednesday 12/3/14-kids ran between 3-6 miles.  Some kids ran a kicker at the end of practice between 300 (MD) and 500m (LD)

Tuesday 12/2/14-15 minutes up followed by SDS (8) and between 6-16 x 200m with 125 m walk recovery.  .5-2 mile coolie.  Nikhil got in 3 miles up and 8 x 200m @ 30 with 25 min down.

Monday 12/1/14- Nikhil ran abt 12 miles @ 6:25 pace – everyone else got in a their first indoor track workout of a few miles easy on grass.  Nial got in 3 miles , 300 in 45 and a few strides.

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