Week of 9/19/17

Meet added to Schedule!!!!!!!!!! 9/29 at CBA JV Boys only!!!!!

Saturday 9/24/17-top dogs ran 14.5 Whitehead Rd at 6:05 avg followed by 10 x 100m, top ladies ran 13 miles at 7/mi.

Friday 9/23/17– BIG 18’s followed by ….most kids do 2 miles up, SDS (8), 6 x 1k on a 4:45/5:15 or 5:45 cycle. 2 laps down.  Top dudes ran 3 x 2k at LT then spiked up and ran 2k at goal 5k, 2 laps down, ladies ran 4 x 1 mile on grass at LT followed by 1mikle at goal 5k, Julia led the ladies in 6:17, 6:18, 6:18, 6:17, 5:57

Thursday 9/22/17-Mileage OYO

Wednesday 9/21/17– BIG 18’s followed by lower leg drills and 2 miles up, 4-5 miles steady and 1 mile fast followed by 20 x 100m and front squats of 5×5 @ 115-125 lbs.  Top dudes ran 30:30 and 5:03.

Tuesday 9/20/17-15:00 up, SDS (8) followed by 5k either race or up tempo followed by 2-6 miles, developmental groups finished with 20 x 100m barefoot on their 50-60s cycles. Top group of guys just ran 6.3 miles.

Monday 9/19/17-BIG 18’s followed by……most kids ran between 6-8 miles followed by 20 x 100m on a specific cycle. The top gals ran 3 miles up, followed by 4 x 1 mile at LT, kelsey led all in about 6:02 avg. 20 x 100m after.

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