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Interval Night Thursday July 2

On your own – Happy 4th of July week!

  • 20min warm up including agility
  • 8x long hills (90sec-2mins each)
  • 12x quick hills and plyometric drills (20-30sec each)
  • 12 more words
Interval Nights

Interval Night Thursday June 25

Time for the test workout! Let’s compare what we did 6 weeks ago and see how much stronger we are now!

Interval Nights

Too much

This weekend has been just too much. Too much heavy rain, too much rubbish on the television. Too much work and too much of being on my own. 106 more words

Hill Repeats You’re Not Sick Of

Hill workouts are the most sport-specific strength training you can do for running. But not all repeats need to be “Run up this hill. Jog down.” Here are a few new ideas from USAT-certified coaches to mix up your next set of repeats. 15 more words


My Curse and My Blessing 

I have been preparing for a 250 mile bikepacking trip this spring. Part of that work involves loading up my bike with 35-40 pounds of extra weight (in order to simulate the gear I will carry on the trip) and riding several hours. 497 more words


Torture by Friends

I have taken to the refuge of my bedroom, my fort, my place of calm and rest and the reason is because my 22 year old daughter took advantage when I took my eye of the TV remote control. 181 more words

Standards-Based Grading formatting

Here is a blog post about formatting elements to put on assessments which are marked using standards-based grading:


I really like the way that the immediate self-assessment is laid out side-by-side with the teacher’s grade:

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