Saturday 9/17/16-top group of dudes ran 14.5 steady followed by 3 x 1 mile at 6/mi and 10 x 100m for 18.  Top ladies ran 11 steady and 2 x 1 mile and 20 x 100m for -14 Great week guys ! dudes 65 in 6 runs! GALS 54 in 6!

 

Friday 9/16/16-between 6-10 miles on grass

Thursday 9/15/16-  2 miles up, SDS (8) top dudes hit 4 x 1600 on a 10 cycle in 5:15/5:15/5:15/5:00/4:48 (leaders), gals went 6:15/6:15/6:15, 6 and 5:58 on a 12 min cycle. Rest of the Pirates went 7-8x 800m on a 6-7 min cycle. coodown was 10-20 minutes and 20-100m on a cycle followed by squats and TT. 6-10 on the day.

Wednesday 9/14/16–  6-8 miles on grass with 20x100m on a 35-50s cycle.

Tuesday 9/13/16– Big Meet at North!!!!! totals between 6-10

Monday 9/12/16- 5-7 miles on grass followed by 20 x 100m on a 35-50s cycle.