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| Pine
View XC Workouts |
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| NOTES: |
XC Camp at Pine Lake - leave at 11:00a Monday, back
Thursday afternoon / no team practice Friday |
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no Kids Club this week |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
8 |
II |
M |
29-Jul |
AM |
9.5 |
6xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to
mileage |
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PM |
5 |
5 miles E |
| T |
30-Jul |
AM |
12 |
12 miles E |
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PM |
3 |
3 miles E |
| W |
31-Jul |
AM |
3 |
3 miles E |
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PM |
6 |
6 mile long hill |
| R |
1-Aug |
AM |
4 |
4 miles E |
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| F |
2-Aug |
AM |
8 |
8 miles with 3 Tempo |
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PM |
3 |
3 miles E |
| S |
3-Aug |
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5 |
5 miles E |
| Week
Total |
58.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys
Reed, Josh F., Dave, Hunter, Krenshaw, Kyler, Colton |
8 |
II |
M |
29-Jul |
AM |
9.5 |
6xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to
mileage |
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PM |
5 |
5 miles E |
| T |
30-Jul |
AM |
10 |
10 miles E |
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PM |
3 |
3 miles E |
| W |
31-Jul |
AM |
3 |
3 miles E |
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PM |
6 |
6 mile long hill |
| R |
1-Aug |
AM |
4 |
4 miles E |
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| F |
2-Aug |
AM |
8 |
8 miles with 3 Tempo |
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PM |
3 |
3 miles E |
| S |
3-Aug |
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4 |
4 miles E |
| Week
Total |
55.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls: |
8 |
II |
M |
29-Jul |
AM |
6.25 |
6xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage |
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PM |
4 |
4 miles E |
| T |
30-Jul |
AM |
8 |
8 miles E |
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PM |
3 |
3 miles E |
| W |
31-Jul |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles long hill |
| R |
1-Aug |
AM |
4 |
4 miles E |
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| F |
2-Aug |
AM |
7 |
7 miles with 3 Tempo |
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PM |
3 |
3 miles E |
| S |
3-Aug |
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5 |
5 miles E |
| Week
Total |
48.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
8 |
II |
M |
29-Jul |
AM |
6.25 |
6xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage |
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PM |
5 |
5 miles E |
| T |
30-Jul |
AM |
8 |
8 miles E |
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PM |
3 |
3 miles E |
| W |
31-Jul |
AM |
3 |
3 miles E |
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PM |
5 |
5 miles long hill |
| R |
1-Aug |
AM |
4 |
4 miles E |
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| F |
2-Aug |
AM |
5 |
5 miles E with 2 Tempo |
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PM |
3 |
3 miles E |
| S |
3-Aug |
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3 |
3 miles E |
| Week
Total |
45.25 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Girls |
8 |
II |
M |
29-Jul |
AM |
6.25 |
6xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage |
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PM |
4 |
4 miles E |
| T |
30-Jul |
AM |
6 |
6 miles E |
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PM |
3 |
3 miles E |
| W |
31-Jul |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles long hill |
| R |
1-Aug |
AM |
4 |
4 miles E |
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| F |
2-Aug |
AM |
5 |
5 miles E with 2 Tempo |
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PM |
3 |
3 miles E |
| S |
3-Aug |
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3 |
3 miles E |
| Week
Total |
41.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
8 |
II |
M |
29-Jul |
AM |
5 |
4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage |
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PM |
3 |
3 miles E |
| T |
30-Jul |
AM |
4 |
4 miles E |
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PM |
3 |
3 miles E |
| W |
31-Jul |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles long hill |
| R |
1-Aug |
AM |
4 |
4 miles E |
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| F |
2-Aug |
AM |
3 |
3 miles E |
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| S |
3-Aug |
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3 |
3 miles E |
| Week
Total |
32 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginner |
|
I |
M |
29-Jul |
AM |
4.25 |
3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage |
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| T |
30-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| W |
31-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| R |
1-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
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| F |
2-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| S |
3-Aug |
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2 |
2 miles E (20-30 min. run/walk) |
| Week
Total |
14.25 |
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