Those who did not complete the 6 min vV02max test last week will do it this Tues. We will also be having a similar 15 min V02max test at the Dirt Mile on Monday.
| Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri
practice held @ Green Springs (park at very top of road) |
|
Kids Club held Tues @ Wash. Elem. @ 8:30am |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
4 |
Base |
M |
24-Jun |
AM |
5 |
1 mile warm + 15 min V02
Max test + cool to 5 miles total (Dirt Mile) |
| |
|
|
|
|
| T |
25-Jun |
AM |
4 |
1 mile warm + 30/30 + cool
to 4 miles total |
| |
|
|
|
|
| W |
26-Jun |
AM |
5 |
4 miles E (Grass) w/ striders |
| |
|
|
|
|
| R |
27-Jun |
AM |
6.75 |
2xParkway Hill Loops |
| |
|
|
|
|
| F |
28-Jun |
AM |
7 |
7 miles E |
| |
|
|
|
|
| S |
29-Jun |
|
4 |
4 miles E |
| Week
Total |
31.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
4 |
Base |
M |
24-Jun |
AM |
4.5 |
1 mile warm + 15 min V02
Max test + cool to 4.5 miles total (Dirt Mile) |
| |
|
|
|
|
| T |
25-Jun |
AM |
3.5 |
1 mile warm + 30/30 + cool
to 3.5 miles total |
| |
|
|
|
|
| W |
26-Jun |
AM |
4 |
3 miles E (Grass) w/ striders |
| |
|
|
|
|
| R |
27-Jun |
AM |
6.75 |
2xParkway Hill Loops |
| |
|
|
|
|
| F |
28-Jun |
AM |
4 |
4 miles E |
| |
|
|
|
|
| S |
29-Jun |
|
4 |
4 miles E |
| Week
Total |
26.75 |
(some will be
28) |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
4 |
Base |
M |
24-Jun |
AM |
4.5 |
1 mile warm + 15 min V02
Max test + cool to 4.5 miles total (Dirt Mile) |
| |
|
|
|
|
| T |
25-Jun |
AM |
3.5 |
1 mile warm + 30/30 + cool
to 3.5 miles total |
| |
|
|
|
|
| W |
26-Jun |
AM |
5 |
4 miles E (Grass) w/ striders |
| |
|
|
|
|
| R |
27-Jun |
AM |
6.75 |
2xParkway Hill Loops |
| |
|
|
|
|
| F |
28-Jun |
AM |
5 |
5 miles E |
| |
|
|
|
|
| S |
29-Jun |
|
4 |
4 miles E |
| Week
Total |
28.75 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
4 |
Base |
M |
24-Jun |
AM |
4 |
1 mile warm + 15 min V02
Max test + cool to 4 miles total (Dirt Mile) |
| |
|
|
|
|
| T |
25-Jun |
AM |
3 |
1 mile warm + 30/30 + cool
to 3 miles total |
| |
|
|
|
|
| W |
26-Jun |
AM |
3 |
2 miles E (Grass) w/ striders |
| |
|
|
|
|
| R |
27-Jun |
AM |
4.5 |
1xParkway Hill Loop |
| |
|
|
|
|
| F |
28-Jun |
AM |
3 |
3 miles E |
| |
|
|
|
|
| S |
29-Jun |
|
2 |
2 miles E |
| Week
Total |
19.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
4 |
Base |
M |
24-Jun |
AM |
3.5 |
1 mile warm + 15 min V02
Max test + cool to 3.5 miles total (Dirt Mile) |
| |
|
|
|
|
| T |
25-Jun |
AM |
2 |
.5 mile warm + 30/30 + cool
to 2 miles total |
| |
|
|
|
|
| W |
26-Jun |
AM |
2.5 |
1.5 miles E (Grass) w/striders |
| |
|
|
|
|
| R |
27-Jun |
AM |
2 |
2 miles E |
| |
|
|
|
|
| F |
28-Jun |
AM |
3 |
3 miles E |
| |
|
|
|
|
| S |
29-Jun |
|
2 |
2 miles E |
| Week
Total |
15 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
Base |
M |
24-Jun |
AM |
3.5 |
1 mile warm + 15 min V02
Max test + cool to 3.5 miles total (Dirt Mile) |
| |
|
|
|
|
| T |
25-Jun |
AM |
2 |
.5 mile warm + 30/30 + cool
to 2 miles total |
| |
|
|
|
|
| W |
26-Jun |
AM |
2 |
1 miles E (Grass) w/striders |
| |
|
|
|
|
| R |
27-Jun |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| F |
28-Jun |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| S |
29-Jun |
|
2 |
2 miles E (20-30 min. run/walk) |
| Week
Total |
13.5 |
|
| 