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| Pine
View XC Workouts |
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| NOTES: |
Practice at PVHS 3:05 - RACE Sat. @ SUU 9:00AM -
ALL paperwork and fees must be paid or No Practice/Race |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Boys |
13 |
III |
M |
23-Aug |
AM |
3 |
3 miles E |
| |
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PM |
10 |
10 miles E |
| T |
24-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles E - striders |
| W |
25-Aug |
AM |
3 |
3 miles E |
| |
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PM |
9 |
8x1000's I |
| R |
26-Aug |
AM |
3 |
3 mile E |
| |
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PM |
10 |
3xMichigan Tempo |
| F |
27-Aug |
AM |
3 |
3 miles |
| |
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PM |
7 |
7 miles E - 2x200 |
| S |
28-Aug |
|
7 |
RACE @ SUU |
| Week
Total |
65 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys |
13 |
III |
M |
23-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
8 miles E |
| T |
24-Aug |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles E - striders |
| W |
25-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
7x1000's I |
| R |
26-Aug |
AM |
3 |
3 mile E |
| |
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PM |
8 |
2xMichigan Tempo |
| F |
27-Aug |
AM |
3 |
3 miles |
| |
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PM |
4 |
4 miles E - 2x200 |
| S |
28-Aug |
|
7 |
RACE @ SUU |
| Week
Total |
55 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Girls |
13 |
III |
M |
23-Aug |
AM |
3 |
3 miles E |
| |
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PM |
8 |
8 miles E |
| T |
24-Aug |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E - striders |
| W |
25-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
6x3 mins I |
| R |
26-Aug |
AM |
3 |
3 mile E |
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PM |
7 |
2xMichigan Tempo |
| F |
27-Aug |
AM |
3 |
3 miles |
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PM |
4 |
4 miles E - 2x200 |
| S |
28-Aug |
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6 |
RACE @ SUU |
| Week
Total |
51 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3B-Girls |
13 |
III |
M |
23-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles E |
| T |
24-Aug |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E - striders |
| W |
25-Aug |
AM |
3 |
3 miles E |
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PM |
6.5 |
5x3 mins I |
| R |
26-Aug |
AM |
3 |
3 mile E |
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PM |
7 |
2xMichigan Tempo |
| F |
27-Aug |
AM |
3 |
3 miles |
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PM |
4 |
4 miles E - 2x200 |
| S |
28-Aug |
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6 |
RACE @ SUU |
| Week
Total |
49.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
13 |
III |
M |
23-Aug |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles E |
| T |
24-Aug |
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PM |
5 |
5 miles E - striders |
| W |
25-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
6x1000's I |
| R |
26-Aug |
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PM |
7 |
2xMichigan Tempo |
| F |
27-Aug |
AM |
3 |
3 miles |
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PM |
4 |
4 miles E - 2x200 |
| S |
28-Aug |
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6 |
RACE @ SUU |
| Week
Total |
45 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
13 |
III |
M |
23-Aug |
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PM |
6 |
6 miles E |
| T |
24-Aug |
AM |
3 |
3 miles E |
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PM |
3 |
3 miles E - striders |
| W |
25-Aug |
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PM |
6 |
4x3mins. I |
| R |
26-Aug |
AM |
3 |
3 miles E |
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PM |
7 |
2xMichigan Tempo |
| F |
27-Aug |
AM |
3 |
3 miles |
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PM |
3 |
3 miles E - 2x200 |
| S |
28-Aug |
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6 |
RACE @ SUU |
| Week
Total |
40 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
13 |
II |
M |
23-Aug |
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PM |
5 |
5 miles E |
| T |
24-Aug |
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PM |
4 |
4 miles E - striders |
| W |
25-Aug |
AM |
3 |
(boys) 3 miles E |
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PM |
4 |
6xpark hills |
| R |
26-Aug |
AM |
3 |
(girls) 3 miles E |
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PM |
4 |
4 miles E |
| F |
27-Aug |
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PM |
3 |
3 miles E - 2x200 |
| S |
28-Aug |
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5 |
RACE @ SUU |
| Week
Total |
28 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| beginners |
13 |
I |
M |
23-Aug |
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PM |
2-3 |
2-3 miles E |
| T |
24-Aug |
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PM |
2-3 |
2-3 miles E |
| W |
25-Aug |
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PM |
2-3 |
2-3 miles E |
| R |
26-Aug |
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| |
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PM |
2-3 |
2-3 miles E |
| F |
27-Aug |
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| |
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PM |
2-3 |
2-3 miles E |
| S |
28-Aug |
|
5 |
RACE @ SUU |
| Week
Total |
15-20 |
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