|Shore Coaches 10/1/16||Cheat Sheet|
|Race||Bus Time||Last Meal||Warm Up||Drills at Start||Gun||Cooldown|
|All warmups should be 15 minutes easy followed by Stretching, Drills (a line) and 8 x 100m strides.|
Friday 9/30/16-pre meet
Thursday 9/29/16-10 minute wallsit followed by 5/ 2/2 and 6-10 miles followed by 20*100m and TT. All in the rain- tough day guys!!!
Wednesday 9/28/16– 10 min wallsit- 5/2/2 most kids ran between 6-8 miles and 20 x 100m. top dudes ran 30 minutes easy followed by 5*1600m at LT and 20*100, top ladies ran 30 min easy, 4 x 1 mile at lt and 20*100
Tuesday 9/27/16-6-10 miles with a great 5k race sandwiched in between! Great job Pirates!!!!!
Monday 9/26/16- most kids ran between 6-8 miles followed by 20 x 100m. Top dogs ran 30 up followed by mile reps at CV pace (90%) in 5:12 followed by a fast kicker led by Kevin in 2:17 and 20 x 100m on a 35 sec cycle. Ladies ran same 30 min warmie, up followed by 4 x mile at 6:12 finishing with a fast 800 (2:41) finishing with 20 x 100m top dudes 10.5 on the day.