Friday 9/2/16– 30 min warm up- most kids hit 5x1k on campus with a 150m jog, top dudes and gals hit 4x 1 mile at date pace, day finished with 10x100m sprints and tummy time
Thursday 9/1/16-8 minute wallsit followed by some core to wait out the rain, groups A, B (girls A) and C (gals B) ran 10/8/6 miles respectively before running 20 x 100m on 30/40/50 s cycles. Then we had the MEAT in TEAM and had a barbecue!!!!!!!
Wednesday 8/31/16-top diggity dogs ran 16.5 miles steady followed by one mile at around 6 minute pace and 10 x 100m for a total of 18 miles- top ladies ran 14.5 and 10 x 100m for 15. Decent day.
Tuesday 8/30/16– 7 min wallsit, 3/2/2, 25 minute warm up followed by team stretch and drills. Top guys hit developmental miles of 6:10/6:00/5:50/5:40/5:30/5:20, Top ladies attempted 6:55/6:45/6:35/6:25/6:15- Kelsey led the way, everyone else hit 13*400m on a 2:40-3:00 cycle. Cooldown was 2 laps easy followed by 20 x 100m (barefoot) on a 30-40s cycle. tunny time of 3 x80/25/25 to close out the day. (7-10)
Monday 8/29/16-qucik warmup followed by…6-10 miles on the Greenway Mile- last Greenway of the year!!! Kevin hauled a$$ and finished in 63:50. Top gals ran a hard 8 miles. everyone finished with 20*100( 7-11 miles)