| Pine
View XC Workouts |
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| NOTES: |
practice held @ 7:00am - Wash. Elem. (Mon/Tues)
/PVHS (Wed/Thur) / Fri practice held @ Little Valley Park |
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Kids Club held Tues @ Wash. Elem. @ 8:30am /
afternoon practices(weights and plyos) held at PVHS @ 3:00pm M/R(T/W/F on
own) |
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RACE: Wed - Time Trial @ PVHS, race will take place
after warm ups (app. 7:30am) |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
9 |
II |
M |
5-Aug |
AM |
9.5 |
6xDirt Mile repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to
mileage |
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PM |
3 |
3 miles E |
| T |
6-Aug |
AM |
6 |
1 mile warm + 1/1 + cool to
6 miles total |
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PM |
3 |
3 miles E |
| W |
7-Aug |
AM |
7 |
RACE - Time Trial #1 - 2 warm/cool w/ striders |
| |
|
PM |
3 |
3 miles E |
| R |
8-Aug |
AM |
12 |
12 miles with 4 Tempo |
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|
PM |
3 |
3 miles E |
| F |
9-Aug |
AM |
7 |
3 miles E (Grass) + hills:
3x30sec, 7x1min |
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PM |
3 |
3 miles E |
| S |
10-Aug |
|
5 |
5 miles E |
| Week
Total |
61.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys
Reed, Noone Jr., Dave, Hunter, Krenshaw, Kyler, Colton |
9 |
II |
M |
5-Aug |
AM |
9.5 |
6xDirt Mile repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to
mileage |
| |
|
PM |
3 |
3 miles E |
| T |
6-Aug |
AM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| |
|
PM |
3 |
3 miles E |
| W |
7-Aug |
AM |
7 |
RACE - Time Trial #1 - 2 warm/cool w/ striders |
| |
|
PM |
3 |
3 miles E |
| R |
8-Aug |
AM |
10 |
10 miles with 3.5 Tempo |
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PM |
3 |
3 miles E |
| F |
9-Aug |
AM |
6.75 |
3 miles E (Grass) + hills:
3x30sec, 6x1min |
| |
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PM |
3 |
3 miles E |
| S |
10-Aug |
|
5 |
5 miles E |
| Week
Total |
58.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
9 |
II |
M |
5-Aug |
AM |
6.25 |
6xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
6-Aug |
AM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| |
|
PM |
3 |
3 miles E |
| W |
7-Aug |
AM |
6 |
RACE - Time Trial #1 - 1.5 warm/cool w/ striders |
| |
|
PM |
3 |
3 miles E |
| R |
8-Aug |
AM |
8 |
8 miles E with 3 Tempo |
| |
|
PM |
3 |
3 miles E |
| F |
9-Aug |
AM |
6 |
3 miles E (Grass) + hills:
3x30sec, 5x1min |
| |
|
PM |
3 |
3 miles E |
| S |
10-Aug |
|
4 |
4 miles E |
| Week
Total |
50.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
9 |
II |
M |
5-Aug |
AM |
6.25 |
6xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
6-Aug |
AM |
5.5 |
1 mile warm + 1/1 + cool to
5.5 miles total |
| |
|
PM |
3 |
3 miles E |
| W |
7-Aug |
AM |
6 |
RACE - Time Trial #1 - 1.5 warm/cool w/ striders |
| |
|
PM |
3 |
3 miles E |
| R |
8-Aug |
AM |
8 |
8 miles E with 3 Tempo |
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|
PM |
3 |
3 miles E |
| F |
9-Aug |
AM |
6 |
3 miles E (Grass) + hills:
3x30sec, 5x1min |
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| S |
10-Aug |
|
4 |
4 miles E |
| Week
Total |
47.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
9 |
II |
M |
5-Aug |
AM |
6.25 |
6xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage |
| |
|
PM |
3 |
3 miles E |
| T |
6-Aug |
AM |
5 |
1 mile warm + 1/1 + cool to
5 miles total |
| |
|
PM |
3 |
3 miles E |
| W |
7-Aug |
AM |
6 |
RACE - Time Trial #1 - 1.5 warm/cool w/ striders |
| |
|
PM |
3 |
3 miles E |
| R |
8-Aug |
AM |
6 |
8 miles E with 2 Tempo |
| |
|
PM |
3 |
3 miles E |
| F |
9-Aug |
AM |
5.75 |
3 miles E (Grass) + hills: 3x30sec, 4x1min |
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| S |
10-Aug |
|
3 |
3 miles E |
| Week
Total |
44 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 1 |
9 |
II |
M |
5-Aug |
AM |
5 |
4xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage |
| |
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PM |
3 |
3 miles E (optional) |
| T |
6-Aug |
AM |
4 |
.5 mile warm + 1/1 + cool
to 4 miles total |
| |
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|
3 |
3 miles E |
| W |
7-Aug |
AM |
5 |
RACE - Time Trial #1 - 1 warm/cool w/ striders |
| |
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| R |
8-Aug |
AM |
4 |
4 miles with 1.5 Tempo |
| |
|
PM |
3 |
3 miles E (optional) |
| F |
9-Aug |
AM |
4 |
2 miles E (Grass) +
hills:2x30sec, 2x1min |
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| S |
10-Aug |
|
3 |
3 miles E |
| Week
Total |
25=31 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
I |
M |
5-Aug |
AM |
4.25 |
3xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage |
| |
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| T |
6-Aug |
AM |
3 |
.5 mile warm + 1/1 + cool
to 3 miles total |
| |
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| W |
7-Aug |
AM |
5 |
RACE - Time Trial #1 - 1 warm/cool w/ striders |
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| R |
8-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
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| F |
9-Aug |
AM |
4 |
2 miles E (Grass) |
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| S |
10-Aug |
|
2 |
2 miles E (20-30 min. run/walk) |
| Week
Total |
20.25 |
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