Week of 4/4/16

Saturday 4/9/16-Sunday 4/10-9-10 miles and 3-4x LT, Tim led all with 10 miles steady, 4 x 1 mile in 5:12 (30 sec rest) and 10 x 100.

Friday 4/8/16-Recovery Day

Thursday 4/7/16– drills and 15 minutes up- followed by SDS (8) and…

Most kids ran 1200m all out followed by 10 seconds rest and 200m all out followed by 12 x 60m  with drills.

Top dogs and ladies ran 4-5 x 900m at Goal mile pace (full rest between each 7 min) and 6 x 60m with overunders.

Christina has an especially good day running 2:48/2:46/2:45/2:46/2:45

Guys who didn’t hot their splits ran 11x 200 after with 60 sec rest. 2 laps down and upper body lift with TT

Wednesday 4/6/16– 6-10 miles on grass followed by Tummy Time (115/40/40)

Tuesday 4/5/16-either dual meet Vs Steinert or easy run followed by strides.

Monday 4/4/16-quick team meetings followed by either 6-7 miles on grass (if competing tomorrow) or ..

Timmy B hit 5*1 mile in 4:52-3 avg (400m jog rec)

Christina ran 4*1 mile in 5:32 (400m jog rec)

Top Developmental group ran 20*400m (2:05 c)

2nd Developmental Group ran 16*400 (2:30c)

TT was 115/ 40 /40 and squat routine was 3*12 reps of back squats (135% bw) and front squats (75% bw)

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