Week of 2/8/16

Saturday 2/13/15-Sunday 2/14/15-Bundle up and get outside for 90 minutes!!!! Wear a hat, gloved, and layer up!!!!! If you want to head to the high school do so at 8:30 am on Saturday but only run 70 minutes!!!!! Tummy Time after!!!!!!!

Friday 2/12/16-2 miles up, SDS (8) 600m time trial followed by 2 laps easy and 60m sprints with drills. Those competing at states got in 1k reps at abt 90% followed by a short jog followed by specificity and a few sprints.  Timmy got in 4 x 1k at 3:03 followed by 1k at 2:41 and 4 x 300m in 45,  Christina ran 3 x 1k at 3:28, 1k at 3:03 and 3 x 300m in 49-50, Sam and Dex got in 6 x 1k at 3:16 followed by 800 in 2:17 and 2 x 200 in 29-30, 2 laps coolie for everyone and TT ((4 x 80 PU, 35 x PU and LT) ) and upper body lift of hang cleans and BP at 75% BW.  Good day- brutally cold out

Thursday 2/11/16-60 minutes steady and TT.

Wednesday 2/10/16-top diggity dogs ran 2 miles up- SD, 20-22 minutes at LT followed by 4 x 800 at CV and 4 x 200 at fast pace in spikes, 2 laps down and lower body lift followed by TT (4 x 80 PU, 35 x PU and LT) .  Developmental A ran 7.25 miles at 6:45 / mi followed by 12 x 100m, Dev B ran 10k and 12 x 100m for 7.

Tuesday 2/9/16– quick team meeting followed by 2 miles up- SDS (2) and…

Boys A- 10 x 800m at 90% ish (critical velocity) on a 4:00 cycle.  Kids hit 2:45, followed a few fast 200’s.  Top ladies hit 8 x 800 (3:15 (5 min cycle)) followed by 4x 200m .

2 laps down and TT (4x 80 situps, 4 x 35 pushups and leg throws. Those whom competed yesterday ran between 55-60 minutes on grass.

Monday 2/8/16- 50 minutes of total running (30 steady, 20 progressive) Meet in groups!!!

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