Week of 8/17/158

Friday 8/21/15– 15 min up- SDS (8) 6.5 laps at 100% goal 5k.  Top dudes hit 8:20ish, 2 laps easy and sprints with drills followed by squat routine

Thursday 8/20/15– traveled to Clayton County park for trails and hills. Kids ran between 80-100 minutes and got in 20*100m on a 40 (A)- 50 sec cycle.

Wednesday 8/19/15– death march 2015 kicked off with predictable results. Top guys hit 14.5-16.5 and 10 x 100m for 17, top ladies hit 10-11 with 20 x 100m, beginners hit between 8-10 mi. Rough day.

Tuesday 8/18/15-kids ran between 4.2-8.2 miles before getting in 8*200 on a 90, 105, 120 sec cycle and 3 laps easy for between 6-10 miles. squatters hit 4 x 10 reps at 140% BW and 5 x 7 reps of dynamic squats.
Monday 8/17/15-26 min up- SD followed by 8.6 at 75% of aerobic max for  A dudes at MCP- Tim led in 5:56/mi

B dudes and A ladies hit 7 miles and beginners hit 5.4

Everyone finished with 20 x 100m for a total of between 8.4-12.6

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