Week of 12/21/15

Saturday 12/26/15– top dogs ran 14 miles with a fast finish and 12 x 100m.

Thursday 12/24/15-1000m time trial followed by sprints and lower body lift- Sam and Tim hit some fast 200’s with Nikhil.

Wednesday 12/23/15-2.2 miles up to Conover- between 4-6 miles steady state led by the dudes in 35 and silver. 12 x 100m

Tuesday 12/22/15-progressive run 2.5-3 miles up- 2.5 – 3 miles progressive.

Monday 12/21/15– lower leg drills followed by 15 minutes, SDS (4) and …

Tim and Sam worked out with Nikhil and ran 4 sets of 500/400/300 in 82,63,46.

Top A guys hit 16*400 (2:30c)and 4 x 200 (75 c) fast.

Girls A and Dudes B 14*400 (2:45)

Boys C and Girls B 12*400 (3:00c)

Crancan ran 12 x 400 on a 2:30 c between 71-75, spiked up and ran 2:26.

2 laps down and upper body lift.


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