| Pine
View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, Varsity Girls M/W
5:45AM |
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weights and plyos held after PM practice on Mon/Wed |
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RACE - Fri (9/21) Nebo Invite (Salem Hills HS):
Varsity Girls 5:00, Varsity Boys 5:30 |
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RACE - Sat (9/22) Wahsatch Rendezvous (Cottonwood
Complex in Murray): JVGirls 9:00; JVBoys 9:30 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Boys: Varsity (Mike, Casey, Byron, Colton,
Jason, Braden, Abel) |
16 |
IV |
M |
17-Sep |
AM |
3 |
3 miles E |
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PM |
9 |
6 mile E + 2 mile Indian
Run + 4xstadium hill sprints + 4x100F |
| T |
18-Sep |
AM |
3 |
3 miles E |
| |
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PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
| W |
19-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E + 2x400I |
| R |
20-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E + 4x200 |
| F |
21-Sep |
AM |
3 |
3 miles E |
| |
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PM |
7 |
RACE + warm/cool |
| S |
22-Sep |
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9 |
4x(2minH+1minE,
1minH+30secE, 30secH+30secE) w/2.5warm 3cool |
| Week
Total |
59.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys Junior Varsity (Red Leader, Josh,
etc…) |
16 |
IV |
M |
17-Sep |
AM |
3 |
3 miles E |
| |
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PM |
9 |
6 mile E + 2 mile Indian
Run + 4xstadium hill sprints + 4x100F |
| T |
18-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
| W |
19-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E + 2x400I |
| R |
20-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E + 4x200 |
| F |
21-Sep |
AM |
3 |
3 miles E |
| |
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PM |
5 |
4 miles E w/ striders |
| S |
22-Sep |
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7 |
RACE + warm/cool |
| Week
Total |
55.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls: Varsity (Stoner, JP, Mia, Liz,
Taylor, Nicole, Kaelie) |
16 |
IV |
M |
17-Sep |
AM |
6 |
3 miles E + 2 mile Indian Run + 4x200 |
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PM |
4 |
3 miles E + 4xstadium hill sprints + 4x100F |
| T |
18-Sep |
AM |
4 |
3 miles E w/ striders |
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PM |
3 |
3 miles E |
| W |
19-Sep |
AM |
5.25 |
Michigan w/ 1mile warm/cool |
| |
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PM |
4 |
3 miles E + 2x400I |
| R |
20-Sep |
AM |
4 |
3 miles E + 4x200 |
| |
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PM |
3 |
3 miles E |
| F |
21-Sep |
AM |
3 |
3 miles E |
| |
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PM |
7 |
RACE + warm/cool |
| S |
22-Sep |
|
7.75 |
3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/2.5warm 3cool |
| Week
Total |
51 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys (Nick, Paul, Kyler etc…) |
16 |
IV |
M |
17-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
4 mile E + 1 mile Indian
Run + 4xstadium hill sprints + 4x100F |
| T |
18-Sep |
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|
| |
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PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
| W |
19-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E + 2x400I |
| R |
20-Sep |
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| |
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PM |
5 |
4 miles E w/ striders |
| F |
21-Sep |
AM |
3 |
3 miles E |
| |
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PM |
5 |
4 miles E w/ striders |
| S |
22-Sep |
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6 |
RACE + warm/cool |
| Week
Total |
44.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls (Erin, Megan, etc…) |
16 |
IV |
M |
17-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
4 mile E + 1 mile Indian
Run + 4xstadium hill sprints + 4x100F |
| T |
18-Sep |
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| |
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PM |
6.25 |
Michigan w/ 1mile warm/cool
w/ striders |
| W |
19-Sep |
AM |
3 |
3 miles E |
| |
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PM |
4 |
3 miles E + 2x400I |
| R |
20-Sep |
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| |
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PM |
4 |
3 miles E + 4x200 |
| F |
21-Sep |
AM |
3 |
3 miles E |
| |
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PM |
5 |
4 miles E w/ striders |
| S |
22-Sep |
|
6 |
RACE + warm/cool |
| Week
Total |
40.25 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 1 |
16 |
IV |
M |
17-Sep |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
3 mile E + 4xstadium hill
sprints + 4x100F |
| T |
18-Sep |
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PM |
5 |
Dog Pound Tempo from
WalMart to Dog Pound w/ striders |
| W |
19-Sep |
AM |
3 |
3 miles E (optional) |
| |
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PM |
4 |
3 miles E + 2x400I |
| R |
20-Sep |
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| |
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PM |
4 |
3 miles E + 4x200 |
| F |
21-Sep |
AM |
3 |
3 miles E (optional) |
| |
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4 |
3 miles E w/ striders |
| S |
22-Sep |
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5 |
RACE + warm/cool |
| Week
Total |
26-35 |
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