Week of 8/22/16

Friday 8/26/16-15 minutes up- SDS (8) followed by 2500m at goal 5k pace and 18-20x 200m followed gy core (80/25/25/) and squats 3 sets of 5 at 60/120% BW

Thursday 8/25/16-kids ran between 7-11 miles and TUBED!!!!!

Wednesday 8/24/16– LOOOOONG day- top dudes hit 17.5 miles followed by 10*100 for 18, top ladies hit 14.5 followed by 10*100 for 15

Tuesday 8/23/16– some of the top guys hit 8 x 1k with Coach Karn, others hit between 6-7 followed by 800m fast and 800m easy.

Monday 8/22/16- 10 minute warmie followed by drills and….7-9 miles on the hill followed by 10*100m

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