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Week starting Feb 17, 2013

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Member Since:

Aug 06, 2007

Gender:

Male

Goal Type:

Highschool Champ

Running Accomplishments:

This site is intended to give Pine View High School distance runners useful information regarding upcoming workouts (it only says "male" because the blog made me choose and I am a guy so...).

Others are more than welcome to look in and view and make comments about our training, or view any of the many members of the team who have fastrunningblogs.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
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Mon, Feb 18, 2013
Total Distance
0.00

*This is for the week of the 18th-23rd; go back a week if you need Saturday the 16th's workout*

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00; plyos AM Tues/Thurs; run on own Monday



1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (3x800) - or something similar
T 19-Feb AM  3 3 miles E  
    PM 8 4x1600 w/3min rec, DI warm/cool
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 8 16x200 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 DogTown - if not running 1/2 then 10 miles w/35min AT Tempo
Week Total 60 (56 if not running 1/2)














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (3x800) - or something similar
T 19-Feb AM  3 3 miles E  
    PM 7 4x1600 w/3min rec, Harts warm/cool - Mia/Kaelie/Megan 4x1000 (6 miles total)
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 6 12x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 DogTown - if not running 1/2 then 8 miles w/30min AT Tempo
Week Total 57 (51 if not running 1/2)














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (3x800) - or something similar
T 19-Feb AM  3 3 miles E  
    PM 7 4x1600 w/3min rec, Harts warm/cool
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 6.5 14x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 DogTown - if not running 1/2 then 8 miles w/30min AT Tempo
Week Total 57.5 (51.5 if not running 1/2)














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (3x800) - or something similar
T 19-Feb AM  3 3 miles E  
    PM 5.5 4x1000 w/3min rec, Harts warm/cool
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 5 8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 DogTown - if not running 1/2 then 7 miles w/30min AT Tempo
Week Total 54.5 (47 if not running  1/2)
                           
LEVEL Week  Phase   Date   Mileage Workout
1 8 Pre-Comp M 18-Feb      
    PM 6 Old Man Hills (2x800) - or something similar
T 19-Feb      
    PM 5.5 4x1000 w/3min rec, Harts warm/cool
W 20-Feb      
    PM 4 4 miles E
R 21-Feb      
    PM 5 8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb      
    PM 4 3 miles E / striders
S 23-Feb   4 20minAT(mile+35/40sec) 
Week Total 28.5  














LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 18-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 19-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 20-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 21-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 22-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 23-Feb      
Week Total 10-15  

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00; plyos AM Tues/Thurs; run on own Monday















800
LEVEL Week  Phase   Date   Mileage Workout
Boys 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (4x400,2x400) - or something similar (total mileage can be 5-7)
T 19-Feb AM  3 3 miles E  
    PM 6 4x1000 w/3min rec + 2x300F with full recovery, Harts warm/cool
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 6 12x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 DogTown - if not running 1/2 then 8 miles w/30min AT Tempo
Week Total 56 (49.5 not running 1/2)














LEVEL Week  Phase   Date   Mileage Workout
Girls 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (4x400,2x400) - or something similar (total mileage can be 5-7)
T 19-Feb AM  3 3 miles E  
    PM 6 4x1000 w/3min rec + 2x300F with full recovery, Harts warm/cool
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 5.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 Add Comment
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