|
|
| Pine
View XC Workouts |
FOR
THE WEEK OF 7/16-7/21 (go to "Previous Week" to see 7/9-7/14) |
| NOTES: |
practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri
practice held @ TBA |
|
Kids Club held Tues @ Wash. Elem. @ 8:30am /
afternoon practices/weights held at PVHS @ -- M/R(T/W on own) |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Mike, Casey, Byron |
7 |
II |
M |
16-Jul |
AM |
10 |
10 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
17-Jul |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
AM |
3 |
3 miles E |
| W |
18-Jul |
AM |
6 |
6 miles w/ hills: 3x1min,
4x30sec |
| |
|
PM |
3 |
3 miles E |
| R |
19-Jul |
AM |
5 |
4 miles E (Grass) w/ striders |
| |
|
PM |
3 |
3 miles E |
| F |
20-Jul |
AM |
6 |
6 miles w/ hills: 2x30 sec,
4x1min |
| |
|
|
|
|
| S |
21-Jul |
|
7 |
7 miles E |
| Week
Total |
50 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys |
7 |
II |
M |
16-Jul |
AM |
8 |
8 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
17-Jul |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
|
3 |
3 miles E |
| W |
18-Jul |
AM |
6 |
6 miles w/ hills: 3x1min,
4x30sec |
| |
|
PM |
3 |
3 miles E |
| R |
19-Jul |
AM |
5 |
4 miles E (Grass) w/ striders |
| |
|
PM |
3 |
3 miles E |
| F |
20-Jul |
AM |
6 |
6 miles w/ hills: 2x30 sec,
4x1min |
| |
|
|
|
|
| S |
21-Jul |
|
5 |
5 miles E |
| Week
Total |
46 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Girls: Stoner, JP, Liz, Mia |
7 |
II |
M |
16-Jul |
AM |
6 |
6 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
17-Jul |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
|
3 |
3 miles E |
| W |
18-Jul |
AM |
5 |
5 miles w/ hills: 3x1min,
4x30sec |
| |
|
PM |
3 |
3 miles E |
| R |
19-Jul |
AM |
5 |
4 miles E (Grass) w/ striders |
| |
|
PM |
3 |
3 miles E |
| F |
20-Jul |
AM |
5 |
5 miles w/ hills: 2x30 sec,
4x1min |
| |
|
|
|
|
| S |
21-Jul |
|
8 |
8 miles E |
| Week
Total |
45 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Girls |
7 |
II |
M |
16-Jul |
AM |
6 |
6 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
17-Jul |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
|
3 |
3 miles E |
| W |
18-Jul |
AM |
5 |
5 miles w/ hills: 3x1min,
4x30sec |
| |
|
PM |
3 |
3 miles E |
| R |
19-Jul |
AM |
5 |
4 miles E (Grass) w/ striders |
| |
|
PM |
3 |
3 miles E |
| F |
20-Jul |
AM |
5 |
5 miles w/ hills: 2x30 sec,
4x1min |
| |
|
|
|
|
| S |
21-Jul |
|
5 |
5 miles E |
| Week
Total |
42 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
7 |
II |
M |
16-Jul |
AM |
6 |
6 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
17-Jul |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
|
|
|
| W |
18-Jul |
AM |
5 |
5 miles w/ hills: 3x1min,
4x30sec |
| |
|
PM |
3 |
3 miles E |
| R |
19-Jul |
AM |
5 |
4 miles E (Grass) w/
striders |
| |
|
PM |
3 |
3 miles E |
| F |
20-Jul |
AM |
5 |
5 miles w/ hills: 2x30 sec,
4x1min |
| |
|
|
|
|
| S |
21-Jul |
|
4 |
4 miles E |
| Week
Total |
38 |
|
|
| Comments(2) |
|
|
| Pine
View XC Workouts |
FOR
THE WEEK OF 7/16-7/21 (go to "Previous Week" to see 7/9-7/14) |
| NOTES: |
practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri
practice held @ TBA |
|
Kids Club held Tues @ Wash. Elem. @ 8:30am /
afternoon practices/weights held at PVHS @ -- M/R(T/W on own)
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
7 |
II |
M |
16-Jul |
AM |
6 |
6 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
17-Jul |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
|
|
|
| W |
18-Jul |
AM |
5 |
5 miles w/ hills: 3x1min,
4x30sec |
| |
|
PM |
3 |
3 miles E |
| R |
19-Jul |
AM |
4 |
3 miles E (Grass) w/
striders |
| |
|
PM |
3 |
3 miles E |
| F |
20-Jul |
AM |
5 |
5 miles w/ hills: 2x30 sec,
4x1min |
| |
|
|
|
|
| S |
21-Jul |
|
3 |
3 miles E |
| Week
Total |
36 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
7 |
I |
M |
16-Jul |
AM |
3 |
3 miles E |
| |
|
|
|
|
| T |
17-Jul |
AM |
3 |
3 miles E |
| |
|
|
|
|
| W |
18-Jul |
AM |
3 |
3 miles E |
| |
|
|
|
|
| R |
19-Jul |
AM |
4 |
3 miles E (Grass) w/ striders |
| |
|
|
|
|
| F |
20-Jul |
AM |
3 |
3 miles E |
| |
|
|
|
|
| S |
21-Jul |
|
3 |
3 miles E |
| Week
Total |
19 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
I |
M |
16-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| T |
17-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| W |
18-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| R |
19-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| |
|
|
|
|
| F |
20-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| S |
21-Jul |
|
2 |
2 miles E (20-30 min. run/walk) |
| Week
Total |
12 |
|
|
|
| Comments(2) |
