Sunday 11/13/16-Kelsey runs a nice long run and a few strides.
Saturday 11/12/16- bad day.
Friday 11/11/16- easy distance
Thursday 11/10/16-easy distance
Wednesday 11/9/16-easy distance
Tuesday 11/8/16- easy walk through
Monday 11/7/16– steady run of between 8.5-9.5 miles followed by 10 x 100m for those scheduled to compete this weekend. Alternated ran classic 4-3-2-1. Jake led the dudes in 4:42/3:39/2:18/64 rest= half the distance of last rep. Serena and Julia ran 5:40/4:15/2:47/75. 2 sets of 100/30/30 TT after workout.