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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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Mon, Mar 10, 2014
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THESE ARE THE WORKOUTS FOR SPRING BREAK WEEK - go back to last week if you need the 3rd - 8th.

Pine View Distance Workouts                  
NOTES: SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Wed @ PVHS; PM practice on own; plyos Tues/Thurs
   
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 12 Pre-Comp M 10-Mar AM  11 6x1600 (87-89%) w/3min rec, DI warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  12 20min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  7.5 6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool
    PM 3 3 miles E
F 14-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   7 7 miles E
Week Total 67.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 12 Pre-Comp M 10-Mar AM  5.5 4x1000 (87-89%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  10 15min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  5.25 4x800 @ 1600 pace) w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool
    PM 3 3 miles E
F 14-Mar AM  8 Old Man Hills 2x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   5 5 miles E
Week Total 54.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 12 Pre-Comp M 10-Mar AM  8.75 4x1600 (87-89%) w/3min rec, DI warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  10 20min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  5.25 4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, DI warm/cool
    PM 3 3 miles E
F 14-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   5 5 miles E
Week Total 59.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 12 Pre-Comp M 10-Mar AM  5.5 4x1000 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  7 15min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  4 2x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 4x400 @ 800 pace, Harts warm/cool
    PM 3 3 miles E
F 14-Mar AM  8 Old Man Hills 2x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   3 3 miles E
Week Total 48.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 12 Pre-Comp M 10-Mar AM  5.5 4x1000 (89%) w/3min rec, Harts warm/cool
    PM    
T 11-Mar AM  3 3 miles E w/ 1 mile hard finish
    PM    
W 12-Mar AM  5 4 miles E + 4x200
    PM    
R 13-Mar AM  5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
    PM    
F 14-Mar AM  8 Old Man Hills 2x(800, 400, 200)
    PM    
S 15-Mar   3 3 miles E
Week Total 30  

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