Week of 2/23/15

Saturday 2/28/15- 8:30 practice at HSS!!!  kids ran 10.7 miles (T de WW) – very cold- good work!!!

Friday 2/27/15

Thursday 2/26/15– Easterns crowd hit …2/3 of goal diatance (for easterns) at 100% goal pace followed by a short jog and 6-8 x 200m.  MD boys hit 10 x 200m.  everyone else hit 60 minutes steady.

Wednesday 2/25/15– MD guys hit 2.2 miles up 6 x 800m at 2:30 (2:30 rest) and 1 miles down.  Nikhil and Tim hit 8 miles total (last 6 miles at  6:00/ mi) Christina hit 10k at around 6:35 pace (sore calves)

Tuesday 2/24/15-most kids hit between 6.2-7.2 miles at recovery pace. Top dogs hit 3 x 50% of easterns distance at 100% goal pace with 3 minutes rest followed by 300 m sprints

Monday 2/23/15-


2 miles up- SDS (8) followed by 16-20x 400m on Hendrickson rd on a 2:15-2:45 cycle- – short cooldown- coldest day of the year thusfar- 12 degress with horrible winds. Pirates really toughed it out!

MD group hit 8 x 400m / 8 x 200m .

DCASH and CRANCAN hit 5k up and 5k at LT followed by 4 x 100m and squats (5 x 15@ 110%).  Nikhil and Timmy hit 4.2 miles up- 3.1 miles at LT and a few strides before squatting (5 x 15 reps at 130%)

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