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View XC Workouts |
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| NOTES: |
Practice at PVHS - RACE Weds. @ Cedar 6:00PM |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys |
11 |
III |
M |
9-Aug |
AM |
10 |
4x1000's |
| |
|
PM |
3 |
3 miles E |
| T |
10-Aug |
AM |
7 |
7 miles E - striders |
| |
|
PM |
3 |
3 miles E |
| W |
11-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
RACE @ Cedar |
| R |
12-Aug |
AM |
3 |
3 mile E |
| |
|
PM |
10 |
10 miles E |
| F |
13-Aug |
AM |
3 |
3 miles |
| |
|
PM |
8 |
8 miles w/ tempo section
(Michigan Intro) |
| S |
14-Aug |
|
15 |
15 miles E |
| Week
Total |
75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys |
11 |
III |
M |
9-Aug |
AM |
8 |
4x1000's |
| |
|
PM |
3 |
3 miles E |
| T |
10-Aug |
AM |
6 |
6 miles E - striders |
| |
|
PM |
3 |
3 miles E |
| W |
11-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
RACE @ Cedar |
| R |
12-Aug |
AM |
3 |
3 mile E |
| |
|
PM |
8 |
8 miles E |
| F |
13-Aug |
AM |
3 |
3 miles |
| |
|
PM |
8 |
8 miles w/ tempo section
(Michigan Intro) |
| S |
14-Aug |
|
10 |
10 miles E |
| Week
Total |
65 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Girls |
11 |
III |
M |
9-Aug |
AM |
8 |
4x1000's |
| |
|
PM |
3 |
3 miles E |
| T |
10-Aug |
AM |
5 |
5 miles E - striders |
| |
|
PM |
3 |
3 miles E |
| W |
11-Aug |
AM |
3 |
3 miles E |
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|
PM |
6 |
RACE @ Cedar |
| R |
12-Aug |
AM |
3 |
3 mile E |
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PM |
4 |
4 miles E |
| F |
13-Aug |
AM |
3 |
3 miles |
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|
PM |
7 |
7 miles w/ tempo section
(Michigan Intro) |
| S |
14-Aug |
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10 |
10 miles E |
| Week
Total |
55 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Girls |
11 |
III |
M |
9-Aug |
AM |
6 |
3x1000's |
| |
|
PM |
3 |
3 miles E |
| T |
10-Aug |
AM |
5 |
5 miles E - striders |
| |
|
PM |
3 |
3 miles E |
| W |
11-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE @ Cedar |
| R |
12-Aug |
AM |
3 |
3 mile E |
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PM |
4 |
4 miles E |
| F |
13-Aug |
AM |
3 |
3 miles |
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PM |
6 |
6 miles w/ tempo section
(Michigan Intro) |
| S |
14-Aug |
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8 |
8 miles E |
| Week
Total |
50 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
11 |
III |
M |
9-Aug |
AM |
7 |
3x1000's |
| |
|
PM |
3 |
3 miles E |
| T |
10-Aug |
AM |
6 |
6 miles E - striders |
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| W |
11-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
RACE @ Cedar |
| R |
12-Aug |
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| |
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PM |
7 |
7 miles E |
| F |
13-Aug |
AM |
3 |
3 miles |
| |
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PM |
7 |
7 miles w/ tempo section
(Michigan Intro) |
| S |
14-Aug |
|
8 |
8 miles E |
| Week
Total |
50 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
11 |
III |
M |
9-Aug |
AM |
5 |
3x1000's |
| |
|
PM |
3 |
3 miles E |
| T |
10-Aug |
AM |
5 |
5 miles E - striders |
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| W |
11-Aug |
AM |
3 |
3 miles E |
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PM |
6 |
RACE @ Cedar |
| R |
12-Aug |
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| |
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PM |
4 |
4 miles E |
| F |
13-Aug |
AM |
3 |
3 miles |
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PM |
6 |
6 miles w/ tempo section
(Michigan Intro) |
| S |
14-Aug |
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8 |
8 miles E |
| Week
Total |
43 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
11 |
II |
M |
9-Aug |
AM |
4 |
4 miles hills |
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| T |
10-Aug |
AM |
3-3.5 |
35 mins. |
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| W |
11-Aug |
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| |
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PM |
5 |
RACE @ Cedar |
| R |
12-Aug |
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4 |
4 mile E |
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PM |
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| F |
13-Aug |
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4 |
4 miles E |
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PM |
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| S |
14-Aug |
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4 |
4 miles E |
| Week
Total |
24-24.5 |
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