weekly summary 11&12

This week was a really light week for me because I am coming to then end of my hours for this internship. So the time I spend on site is on a need basis. I mostly just come in to cover hours when no one will be there and also for my conditioning class. As of right now the conditioning class is a little disappointing. At first it started out really strong and i had everyone at attendance, but as the weeks continued less people decided to show up. I understand that it's summer and people would rather be outside and enjoying it rather than indoors working out. It just baffles me that they would spend 60 dollars and throw it away by not coming. That being said I've picked up dedicated high school track athlete who would like to improve her fitness level for the heptathlon. This week we worked on some stamina with a mix of high intensity. We started out with a 400 meter warm up fallowed by dynamic warm up. Then we moved to a 200 meter run at 7 mph which is about 60 percent for a 200. we then dropped down to a very low trot for about another 200 meters and then did a 400 meter at the same speed which would be a 75-80 percent. We trotted again for about 300 meters and did a 600 meter at the same speed which was about 85-90%. We then did another trot session followed by another 600, and 200 in the same fashion. We then walked for about 600 meters and followed with an 800 at 6-7 mph to finish. We then went through a core workout that ended up being our cool down.