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Week starting Jul 14, 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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Mon, Jul 15, 2013
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Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Bloomington Hills North Park
Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices/weights held at PVHS @ 3:00pm M/R(W on own)
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Byron, Abel, Matt 7 Base M 15-Jul AM 8 5xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 16-Jul AM 5 4 miles E (Grass) w/ striders
         
W 17-Jul AM 5.5 1 mile warm + 30/30 + cool to 5.5 miles total
    PM 3 3 miles E
R 18-Jul AM 9 9 miles w/ 2 AT Tempo 
    PM 3 3 miles E
F 19-Jul AM 8 2xMeat Grinders + 3 miles on Region Course
         
S 20-Jul   5 5 miles E
Week Total 49.5  
LEVEL Week  Phase   Date   Mileage Workout
3B-Boys Reed, Josh F., Dave, Hunter, Krenshaw, Kyler 7 Base M 15-Jul AM 7 4xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 16-Jul AM 5 4 miles E (Grass) w/ striders
         
W 17-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
    PM 3 3 miles E
R 18-Jul AM 8 8 miles w/ 2 AT Tempo 
    PM 3 3 miles E
F 19-Jul AM 8 2xMeat Grinders + 3 miles on Region Course
         
S 20-Jul   5 5 miles E
Week Total 47  
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 7 Base M 15-Jul AM 5.25 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 16-Jul AM 4 3 miles E (Grass) w/ striders
         
W 17-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
    PM 3 3 miles E
R 18-Jul AM 6 6 miles w/ 1.5 AT Tempo
    PM 3 3 miles E
F 19-Jul AM 8 2xMeat Grinders + 3 miles on Region Course
         
S 20-Jul   4 4 miles E
Week Total 41.25  
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  7 Base M 15-Jul AM 5.75 5xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 16-Jul AM 5 4 miles E (Grass) w/ striders
         
W 17-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total
    PM 3 3 miles E
R 18-Jul AM 6 6 miles w/ 2 AT Tempo
    PM 3 3 miles E
F 19-Jul AM 8 2xMeat Grinder + 3 miles on Region Course
         
S 20-Jul   4 4 miles E
Week Total 42.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  7 Base M 15-Jul AM 5.25 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
    PM 3 3 miles E
T 16-Jul AM 4 3 miles E (Grass) w/ striders
         
W 17-Jul AM 4.5 1 mile warm + 30/30 + cool to 4.5 miles total
    PM    
R 18-Jul AM 4 4 w/ 1 at AT Tempo
    PM 3 3 miles E
F 19-Jul AM 6 1xMeat Grinder + 3 miles on Region Course
         
S 20-Jul   3 3 miles E
Week Total 32.75  
LEVEL Week  Phase   Date   Mileage Workout
1 7 Base M 15-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 16-Jul AM 3 2 miles E (Grass) w/striders
         
W 17-Jul AM 3.5 .5 mile warm + 30/30 + cool to 3.5 miles total
         
R 18-Jul AM 3 3 miles E
         
F 19-Jul AM 3 3 miles on Region Course
         
S 20-Jul   3 3 miles E
Week Total 20  
LEVEL Week  Phase   Date   Mileage Workout
beginner   Base M 15-Jul AM 3.75 2xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage
         
T 16-Jul AM 2 1 miles E (Grass) w/striders
         
W 17-Jul AM 2 .5 mile warm + 30/30 + cool to 2 miles total
         
R 18-Jul AM 2 2 miles E (20-30 min. run/walk)(Grass)
         
F 19-Jul AM 2 2 miles E (20-30 min. run/walk)
         
S 20-Jul   2 2 miles E (20-30 min. run/walk)
Week Total 13.75  

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