Week of 4/11/16

Important annoucements! Those attending junior prom will have a special practice at HSS at 9:30 am Saturday!!!!

Saturday 4/16/16– long run of between 11-13 miles- 1st half at maintenance pace- 2nd half 30sec/ mi faster, 10 x 100m.

Friday 4/15/16– warmie of 15 up- SDS (8) and ..

Most kids hit 1200m at GMP (led by Big Papi in 3:30, followed by 10 count and 400m all out, 2 laps easy and 6×200 and 6 x 60.

Tippity top kids ran 1000, 3 x 800m with 6 minutes rest @ GMP followed by 3 x 200 and 3 x 60. Sam led the dudes in 2:43/2010/210/213, Christina led the ladies in an incredible 3:00 (out in 68/2:21) 224/228/226.  Maybe her best workout ever.

Thursday 4/14/16-same as Tuesday

Wednesday 4/13/16– either duel meet or 3-4 mile time trial with strides.

Tuesday 4/12/16-6-10 miles on grass , those not competing tomorrow put in 8 x 200m at GMP and a lap cooldown.  TT was 120/40/40*4

Monday 4/11/16-2 miles up- 800 reps at C Park .  Tim led top dudes through 10 x800’s at 10k pace (4 min cycle) in 2:30/229/229/228/229/230/227/229/230/225, Top Ladies hit 8 x 800m on a 4:30 cycle (KK and Liz) hit 302/303/305/301/308/309/311/310, Developmental groups hit between 6-10 x 800m on a 5, 430/ 400 cycle. Everyone finished with 10 x 100y barefoot strides.  Lifters squatted (4×12 reps of 135% (bs), 4 x 12 reps 75% (fs)). Tummy Time was 4 sets of 120/ 40/ 40. Warm and windy out.

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