Mon 10/8 - Practice 10 AM@WHS. 10-15 minute warmup followed by multiple sets of short repeats on top of the aqueduct. 10-15 minute cooldown.
Tue 10/9 - Practice 3:10 @WHS. 30-45 minutes mostly at an easy pace
with the last 10 minutes at a moderate to moderately uncomfortable pace (fresh to good). Those who missed yesterday's practice will do yesterday's workout on top of the aqueduct.
Wed 10/10 - Dual Meet #4 vs. Waltham. This is the final
dual meet and the only home meet of the season. This will also be the debut of the revised home course. More information will be
forthcoming. We will need to to some course prep before the Waltham team arrives to make sure everything is ready to go.
Thu 10/11 - Practice 3:10 @WHS. 50, 60 or 70 minutes at an easy pace with hill drills. If the Sudbury river has receded at all we'll try the Getchell trail as part of this run for most people.
Fri 10/12 - Practice 3:10 @WHS. 45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those who will be attending the Saturday practice at Lincoln will run
30-40 minutes at an easy to moderate intensity instead, with 4-5 short
pickups in the last 10 minutes of the run.
Sat 10/13 - Practice 9:00 @Lincoln trails. 45 or 60 minutes, following a pattern of 5 minutes at an easy pace (4 out of 10 effort), 5 minutes at a moderate pace (6 out of 10 effort), and 5 minutes at a good pace (8 out of 10 effort). Those
who will not be attending the Saturday practice at Lincoln will run 30-40
minutes at an easy to moderate intensity instead, with 4-5 short pickups
in the last 10 minutes of the run.
Sun 10/14 - off
No comments:
Post a Comment