Week of 1/12/15

Saturday 1/17/15-kids ran between 9-15 miles followed by 10-20 x 100.  MD hit 11 miles followed by 1 miles hard and 20 x100m.

Friday 1/16/15-Guys match girls efforts!!!! Boys double victors!!!!!!

those who didn’t compete at states hit 16 x 200m with 125 m walk recovery.




Thursday 1/15/15Girls let it rip!!!!!!!!!

Nikhil get 10 miles on grass- everyone else hit between 6-10 miles.

Wednesday 1/14/15– some gals hit pre meet- dudes running Friday hit 10 miles on grass. Developmental crew hit 5.7 mile fartlek.

Tuesday 1/13/15– core followed by……most kids hit 2.2 miles up before getting in 4.2-5 miles at 80-85% (Tim B led all in 27:08/ Christina hit 31:16).  Developmentals hit 400m kicker and a lap down.  Nippulimood hit 2 x 800 at GMP followed by 8 x 200 @ 30, DCA$H hit 800m at GMP followed by 200’s @ G800.  Good day!!!

Monday 1/12/15-most kids warmed up with core before getting in 2 miles up- SDS (8) and 8 x 400m @ GMP- Top LD hogs hit 6 x 800m at G32 pace, Top ladies hit 2 x 600m at GMP with full rest followed by 2 x 400 and 2 x 200.  DCA$H hit 4 miles up and 2 miles on 12:20 followed by a few fast 200s. MD hit  600m at G8 followed by 500m at G8 and some 150s (fast-float-fast) – Nikhil headed to tp for 14 mile sat 6:10/ mi- everyone finished with a few laps down and 5 x 15 reps at 100-125% BW

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