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| Pine
View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS |
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1600-3200 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
3 |
Base |
M |
14-Jan |
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PM |
5 |
3x1600 (85%) w/3min rec,
Harts warm/cool |
| T |
15-Jan |
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PM |
5 |
5 miles E (trail) |
| W |
16-Jan |
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|
PM |
9 |
18min AT (mile+1min) |
| R |
17-Jan |
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PM |
6 |
Old Man Hills (2x800) |
| F |
18-Jan |
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PM |
5 |
4 miles E / striders |
| S |
19-Jan |
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6 |
15minLT
(mile+35/40sec) |
| Week
Total |
36 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
3 |
Base |
M |
14-Jan |
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|
|
| |
|
PM |
5 |
3x1600 (85%) w/3min rec,
Harts warm/cool |
| T |
15-Jan |
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| |
|
PM |
5 |
5 miles E (trail) |
| W |
16-Jan |
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| |
|
PM |
8 |
18min AT (mile+1min) |
| R |
17-Jan |
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| |
|
PM |
6 |
Old Man Hills (2x800) |
| F |
18-Jan |
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|
| |
|
PM |
5 |
4 miles E / striders |
| S |
19-Jan |
|
5 |
15minLT
(mile+35/40sec) |
| Week
Total |
34 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
3 |
Base |
M |
14-Jan |
|
|
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| |
|
PM |
5 |
3x1600 (85%) w/3min rec,
Harts warm/cool |
| T |
15-Jan |
|
|
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| |
|
PM |
5 |
5 miles E (trail) |
| W |
16-Jan |
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|
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| |
|
PM |
8 |
18min AT (mile+1min) |
| R |
17-Jan |
|
|
|
| |
|
PM |
6 |
Old Man Hills (2x800) |
| F |
18-Jan |
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|
|
| |
|
PM |
5 |
4 miles E / striders |
| S |
19-Jan |
|
5 |
15minLT
(mile+35/40sec) |
| Week
Total |
34 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
3 |
Base |
M |
14-Jan |
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|
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| |
|
PM |
4.75 |
3x1000 (85%) w/3min rec, Harts warm/cool |
| T |
15-Jan |
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| |
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PM |
5 |
5 miles E (trail) |
| W |
16-Jan |
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| |
|
PM |
7 |
18min AT (mile+1min) |
| R |
17-Jan |
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|
PM |
6 |
Old Man Hills (2x800) |
| F |
18-Jan |
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| |
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PM |
3 |
3 miles E / striders |
| S |
19-Jan |
|
5 |
15minLT (mile+35/40sec) |
| Week
Total |
30.75 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 1 |
3 |
Base |
M |
14-Jan |
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PM |
4.75 |
3x1000 (85%) w/3min rec, Harts warm/cool |
| T |
15-Jan |
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| |
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PM |
5 |
5 miles E (trail) |
| W |
16-Jan |
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PM |
6 |
18min AT (mile+1min) |
| R |
17-Jan |
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|
PM |
6 |
Old Man Hills (2x800) |
| F |
18-Jan |
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PM |
3 |
3 miles E / striders |
| S |
19-Jan |
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4 |
15minLT (mile+35/40sec) |
| Week
Total |
28.75 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginning |
|
Base |
M |
14-Jan |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| T |
15-Jan |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| W |
16-Jan |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| R |
17-Jan |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| F |
18-Jan |
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PM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
| S |
19-Jan |
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| Week
Total |
10-15 |
|
| Pine
View Distance Workouts |
|
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|
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS |
|
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|
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|
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|
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|
800 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Boys |
3 |
Base |
M |
14-Jan |
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| |
|
PM |
4.75 |
3x1000 (85%) w/3min rec,
Harts warm/cool |
| T |
15-Jan |
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| |
|
PM |
5 |
5 miles E (trail) |
| W |
16-Jan |
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|
PM |
8 |
18min AT (mile+1min) |
| R |
17-Jan |
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|
PM |
6 |
Old Man Hills (4x400) |
| F |
18-Jan |
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PM |
5 |
4 miles E / striders |
| S |
19-Jan |
|
5 |
15minLT
(mile+35/40sec) |
| Week
Total |
33.75 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| Girls |
3 |
Base |
M |
14-Jan |
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|
PM |
4.75 |
3x1000 (85%) w/3min rec,
Harts warm/cool |
| T |
15-Jan |
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| |
|
PM |
5 |
5 miles E (trail) |
| W |
16-Jan |
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|
PM |
6-8 |
18min AT (mile+1min) |
| R |
17-Jan |
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|
PM |
6 |
Old Man Hills (4x400) |
| F |
18-Jan |
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| |
|
PM |
5 |
4 miles E / striders |
| S |
19-Jan |
|
5-6 |
15minLT
(mile+35/40sec) |
| Week
Total |
31.75-34.75 |
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