Week of 8/28/17

Friday 9/1/17-BIG 16”s, warm up followed by SDS (8) 3000m at 100% of goal 5k pace.  Top guys ran 9:17, Kelsey led the ladies in 10:46, kids followed ths with 2 laps easy and 10 x 100m sprints followed by low bar squat routine of 95-105 lbs.

Thursday 8/31/17– Big 16’s, 45 minutes steady, 30 minutes steady, 20 minutes steady followed by 16-20x 100m on a 60s cycle.

Wednesday 8/30 /17-90 minutes of gentle aerobic running at Rosedale followed by 10 x 100m on  60 sec cycle

Tuesday 8/29/17-BIG 16’s and stretches  followed by  lower leg drills.  Top group ran 2.2 miles followed by  5 miles at 30:14 followed by 20 x 100m and 5 x 5 front squats at 90-100lbs.

Monday  8/28/17– last day of Greenway Preserve. kids ran between 4-12 miles followed by 20x100m.

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