Week of 4/23/18

Saturday 4/28/18– top dudes ran 2 x Big Hill hard – 5.7 miles to the hill, 10 x 100m after 16 total. Top ladies 1 hill 14 total, everyone else ran 10- 13 and strides.

Friday 4/27/18– Gals who ran at Penn completed yesterday’s workout.  Kelsey ran 6x 800m on a 3:45 cycle in 238/243/243/246/2/45/244. Kavya ran an MD workout 600 in 1:44, full rest, 500 in 86, full rest,  400 in 64 followed by 6 x 200m at goal 800m.

Thursday 4/26/18– Specificity, top dogs ran 4-8 800m reps at goal 3200 on a very short cycle (1 min rest).  Adwin led MD group in 600m, 500m, 400m  6x 200m all at goal 800m

Wednesday 4/25/18-BIG 15’s and lower leg drills.  Those not competing at Penn ran 2.2 miles up, 4-5 miles at LT, and 12 x 100m, those not ran 4-5 miles up tempo and fast strides. Sameer (competing friday) ran 4x 200 in 32 and ran 25 minutes at 6:30/ mi. Top dogs ran around 27 flat, top ladies around 26 for 4.

Tuesday 4/24/18-– 6- 8 miles on grass and strides

Monday 4/23/18duel Meet or Mileage!

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