DIRECTIONS ON HOW TO REGISTER FOR SPORTS

DIRECTION ON HOW TO REGISTER FOR SPORTS

LINK: https://docs.google.com/document/d/1t0ZaDM910xzRsORAjU99XxrJI8zJqPB9idf4kGnGmCo/edit?usp=sharing

9/4/2021 4:20 PM

Summer Strength and Conditioning Program - Register NOW! Registration Will Close on 6/23/21.

The Summer Strength and Conditioning Program is back in person for the 2021 summer and will run from Monday, June 28th through Tuesday, August 17th.

 

Three (3) sessions a day will be held on Monday, Tuesday and Thursday each week: Session 1: 8:00 - 9:00 AM, session 2: 9:30 - 10:30 AM and session 3: 5:30 - 6:30pm.

 

If you are looking to get in shape for the fall REGISTER NOW! The registration fee for the whole summer is just $100. Students who qualify for free or reduce lunch can also apply for a waiver. 

 

Coaches Contact: Dan Donnors: dconnors@essextech.net and Andrew Mastone: amastone@essextech.net

 

REGISTRATION DIRECTIONShttps://docs.google.com/document/d/1t0ZaDM910xzRsORAjU99XxrJI8zJqPB9idf4kGnGmCo/edit?usp=sharing

REGISTRATION LINK: https://essextech.8to18.com/

8/17/2021 5:03 PM

Results

  • vs. Gr Lawrence

    09/08/2021

  • vs. Gr Lowell

    09/22/2021

  • @ Whittier

    09/29/2021

  • @ Northeast

    10/06/2021

  • vs. Lynn Tech

    10/13/2021

  • vs. Shawsheen

    10/13/2021

  • @ Lowell catholic

    10/20/2021

  • @ CAC LEAGUE MEET

    10/27/2021

  • @ Divisional Meet

    11/14/2021

  • @ ALL STATE MEET

    11/20/2021

News

  • There are no current announcements.

  • BOYS (V)
    Cross Country

    Wednesday, Sep. 08
    Gr Lawrence
    4:00 PM
    Home

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  • BOYS (V)
    Cross Country

    Wednesday, Sep. 22
    Gr Lowell
    4:00 PM
    Home

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  • BOYS (V)
    Cross Country

    Wednesday, Sep. 29
    Whittier
    4:00 PM
    Away

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  • BOYS (V)
    Cross Country

    Wednesday, Oct. 06
    Northeast
    4:00 PM
    Away

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  • BOYS (V)
    Cross Country

    Wednesday, Oct. 13
    Lynn Tech
    4:00 PM
    Home

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  • BOYS (V)
    Cross Country

    Wednesday, Oct. 13
    Shawsheen
    4:00 PM
    Home

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  • BOYS (V)
    Cross Country

    Wednesday, Oct. 20
    Lowell catholic
    4:00 PM
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Wednesday, Oct. 27
    CAC LEAGUE MEET
    4:00 PM
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Sunday, Nov. 14
    Divisional Meet
    TBA
    Away

    Click for more
  • BOYS (V)
    Cross Country

    Saturday, Nov. 20
    ALL STATE MEET
    TBA
    Away

    Click for more

BOYS Cross Country | Varsity

Head Coach: Dan Verrington

email: dverrington@gmail.com

cell: 508-265-8743

New runner workouts starting the end of June:

   week    Mon.        Tues.        Wed.        Thurs.        Fri.        Sat.    Sun.

  1. 15 min     15min.        20min.        15min.        20min.        15min.    30min.


 

  1. 15min.    20min.        25min.        20min.        20min.        15min.    30min.

# 10 strides after every run this week

 

  1. 20min.        20min.        30min.        20min.        20min.        20min.      35min.

       ^ -10 strides-^        10 times 1min.              ^-        10 strides  after               -^

 

         4  .25min.        25min.        35min.        25min.        25min.        25min.      40min.

                                    ^ 7 times 2min.^                 ^2 times 5min.^

 

        5.      30min.        30min.        40min.        30min.        30min.        30min.      45min.

                   ^4 times 3min.^               ^10 times 1min.^

 

         6.   30min.        30min.        35min.        30min.        30min.        30min.    40min.

                                                              ^ 10 strides all week ^

  

        7.     35min.        35min.        40min.        35min.        35.        35min.      45min.

                                     ^3 times 5min.^                           ^9 times 2 min.^

 

       8.    40min.        40min.        45min.        40min.        40min.        40min.   50min.

                                    ^7 times 3min.^                ^12 times 1min.^

 

       9.    45min.        45min.        50min.        Team workouts start see schedule

Explainations of terms;

Strides are 100m sprints at the end of run with 1 min. rest between

10 times 1 min. workout: 5min. slow running, 1 min. fast,  1 min. slow, repeat 10 times, 5 min. cooldown

4 times 3 min. workout 5 min. slow running, 3 min. fast, 3min. slow, repeat 4 times, 5 min. cooldown

Workouts for runners with some experience

Starting the week of June 25

Week    Mon.        Tues.        Wed.        Thurs.        Fri.        Sat.    Sun.

  1    40 min.        40 min.        45 min.        40 min.        40 min.        40 min.  50 min.

                      ^ 10 strides after every run this week ^

 

  2    40 min.        45 min.        50 min.        45 min.        40 min.        40 min.  55 min.

               ^ 4 times 5 min.^                          ^ 9 times 2 min.^       5 min. warm-ups

 

  3    40 min.        50 min.        55 min.        50 min.        45 min.        45 min.  60 min.

                ^7 times 3 min.^               ^2 times 10 min.^    10 min. warm-ups

 

  4    50 min.        50 min.        55 min.        50 min.        50 min.        50 min.  60min.

                    ^30 min. ^                                    ^ 20 min.^    these are medium pace during run

 

 5      50 min.        55 min.        60 min.        55 min.        55 min.        55 min.  65 min.

         ^10 time 1 min.^                 ^steady 30 min.^                  ^10 times 2 min.^  10 min. warmup

 

 6    55 min.        60 min.        65 min.        60 min.        60 min.        60min.  70 min.

                ^10 time 3 min.^                 ^ 6 times 5 min.^      5 min. warmup

 

 7    55 min.        60 min.        65 min.        60 min.        60 min.        60 min.  75 min.

         ^11 times 2 min.^              ^3 times 10 min.^              ^10 times 1 min.^     5 min. warmup

    

 8    60 min.        60 min.        60 min.        60 min.        60 min.         60 min.  80 min.

              ^steady 40 min.^                            ^steady 30 min.^

 

9    60 min.        60 min.        60 min.         Team workouts start   See schedule

Explainations of workouts;                   4 times 5min. is warmup 5  min. fast pace 5 min. easy pace, repeat 4 times

                                                                    7 times 3 min. is warmup ,  3 min. fast pace, 3 min. easy pace, repeat 7 times

 

Team Rosters

  • No.
  • Name
  • Pos
  • Hgt
  • Wgt
  • Class
  • No.
  • Name
  • Pos
  • Hgt
  • Wgt
  • Class

There is no roster available.