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View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon
AM-7:00,PM-3:00/Tue AM-7:00,PM-own/Wed AM-own,PM-after school/Thur&Fri
AM-6:00,PM-after school |
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weights and plyos held after PM practice on
Mon/Thur |
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NO Time Trial on 8/14 moved to 8/21 (Parent Meeting
after) |
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RACE - Sat (8/18) Hurr Invite (@Hurr MS): VGirls
8:00; VBoys 8:30; JVGirls 9:00; JVBoys 9:30; 6th-8th 10:00
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
11 |
III |
M |
13-Aug |
AM |
7 |
7 miles E |
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PM |
3 |
3 miles E |
| T |
14-Aug |
AM |
6.75 |
5x1000 w/ Harts warm/cool |
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| W |
15-Aug |
AM |
3 |
3 miles E |
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PM |
5.5 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ Harts warm/cool |
| R |
16-Aug |
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PM |
5 |
4 miles E w/ striders |
| F |
17-Aug |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E + 4x200 |
| S |
18-Aug |
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6 |
RACE + warm/cool |
| Week
Total |
43.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
11 |
III |
M |
13-Aug |
AM |
6 |
6 miles E |
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PM |
3 |
3 miles E |
| T |
14-Aug |
AM |
6 |
4x1000 w/ Harts warm/cool |
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| W |
15-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/cool |
| R |
16-Aug |
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PM |
4 |
3 miles E w/ striders |
| F |
17-Aug |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E + 4x200 |
| S |
18-Aug |
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6 |
RACE + warm/cool |
| Week
Total |
40 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
11 |
III |
M |
13-Aug |
AM |
6 |
6 miles E |
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PM |
3 |
3 miles E (optional) |
| T |
14-Aug |
AM |
5.25 |
3x1000 w/ Harts warm/cool |
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| W |
15-Aug |
AM |
3 |
3 miles E (optional) |
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PM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/cool |
| R |
16-Aug |
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PM |
4 |
3 miles E w/ striders |
| F |
17-Aug |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
3 miles E + 4x200 |
| S |
18-Aug |
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6 |
RACE + warm/cool |
| Week
Total |
30.25-39.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginner |
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I |
M |
13-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| T |
14-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| W |
15-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| R |
16-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| F |
17-Aug |
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PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| S |
18-Aug |
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5 |
RACE + warm/cool |
| Week
Total |
15 |
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