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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, beginners no AM, Vars. Girls 5:45 AM Mon/Wed |
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weights and plyos held after PM practice on
Mon/Thur |
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Time Trial 8/21 at 5:00 (Parent Meeting after) |
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RACE - Sat (8/25) SUU Invite (Bicentennial Park,
Cedar): JVGirls 8:00; JVBoys 8:30; VGirls 9:15; VBoys 10:00 |
LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3A-Boys: Mike, Casey |
12 |
III |
M |
20-Aug |
AM |
3 |
3 miles E |
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PM |
10 |
8x3min I w/ 3min rec w/ DI
warm/cool |
T |
21-Aug |
AM |
3 |
3 miles E |
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PM |
8 |
4.5 miles E + Time Trial
with Harts cool |
W |
22-Aug |
AM |
3 |
3 miles E |
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PM |
10 |
10 miles w/ 5x 1/2 mile
fartleks at I pace |
R |
23-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E w/ striders |
F |
24-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E + 4x200 |
S |
25-Aug |
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7 |
RACE + warm/cool |
Week
Total |
60 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3B-Boys |
12 |
III |
M |
20-Aug |
AM |
3 |
3 miles E |
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PM |
8.5 |
6x3min I w/ 3min rec w/ DI
warm/cool |
T |
21-Aug |
AM |
3 |
3 miles E |
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PM |
8 |
4.5 miles E + Time Trial
with Harts cool |
W |
22-Aug |
AM |
3 |
3 miles E |
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PM |
8 |
8 miles w/ 5x 1/2 mile
fartleks at I pace |
R |
23-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E w/ striders |
F |
24-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E + 4x200 |
S |
25-Aug |
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7 |
RACE + warm/cool |
Week
Total |
56.5 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3A-Girls: Stoner, JP, Mia |
12 |
III |
M |
20-Aug |
AM |
6 |
6x3min I w/ 3min rec w/
Pizza Hut warm/cool |
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PM |
3 |
3 miles E |
T |
21-Aug |
AM |
4 |
4 miles E |
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PM |
8 |
4.5 miles E + Time Trial
with Harts cool |
W |
22-Aug |
AM |
5 |
5 miles w/ 4x 1/2 mile fartleks at I pace |
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PM |
3 |
3 miles E |
R |
23-Aug |
AM |
4 |
4 miles E |
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PM |
4 |
3 miles w/ striders |
F |
24-Aug |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
S |
25-Aug |
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7 |
RACE + warm/cool |
Week
Total |
51 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3B-Girls: Taylor B., Nicole, Liz, Aubrey,
Kaelie, Megan |
12 |
III |
M |
20-Aug |
AM |
5.25 |
5x3min I w/ 3min rec w/
Pizza Hut warm/cool |
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PM |
3 |
3 miles E |
T |
21-Aug |
AM |
3 |
3 miles E |
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PM |
8 |
4.5 miles E + Time Trial
with Harts cool |
W |
22-Aug |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles w/ 4x 1/2 mile fartleks at I pace |
R |
23-Aug |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles w/ striders |
F |
24-Aug |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E + 4x200 |
S |
25-Aug |
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6 |
RACE + warm/cool |
Week
Total |
47.25 |
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