Practice: Week #2 August 7th - August 12th

This week's practices will vary a little, and next week we'll be meeting at different locations/times. We'll post that schedule next week so everyone is aware.

Parents, going forward practices are mandatory and we'll be taking more diligent attendance. If you have a family commitment, are involved in the Jump Start program, or you have a conflict, those are excused absences--just make sure to communicate that to us. You can email Coach Rocco at rob.rocco@avonlakecityschools.org regarding any absences going forward.

If your child is involved in the Jump Start program, please make sure he or she is still running! Running times are posted below. We still want to keep practices in the morning due to the heat. We are going to move some practices to the afternoon the week of August 15th so hopefully everyone can meet as one team on certain dates.

Here's this week's schedule:

• Monday 8/7               Kopf              8:30 - 10 a.m.
• Tuesday 8/8               ALHS Track   8:30 - 10 a.m.
• Wednesday 8/9        ALHS Track    8:30 - 10 a.m.
• Thursday 8/10           Kopf               8:30 - 10 a.m.
• Friday 8/11                ALHS Track    8:30 - 10 a.m.
• Saturday 8/12           ALHS Track    9:30 - 10:45 a.m.
• This is an OPTIONAL practice
• If you cannot attend make sure to follow the workout!

Here's this week's running times:

• Monday
• 28 - 38 minutes
• 70-75% HR max = 146 - 156 bpm
• 135 - 156 bpm = 37 - 39 beats per 15 seconds
• Tuesday
• 20 minutes
• 65-75% HR max = 135 - 156 bpm
• 135 - 156 bpm = 34 - 39 beats per 15 seconds
• Wednesday   
• 4 x 4 minutes at 80-85% HR MAX
• 166 - 178 bpm = 42 - 45 beats per 15 seconds
• Thursday
• 20 - 30 minutes EASY JOGGING (recovery run)
• Friday             
• 15 minutes
• 65-75% HR max = 135 - 156 bpm
• 135 - 156 bpm = 34 - 39 beats per 15 seconds
• Saturday        
• 70 minutes cycling OR 35 - 40 minutes
• 70-75% HR max = 146 - 156 bpm
• 135 - 156 bpm = 37 - 39 beats per 15 seconds