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Week starting Sep 18, 2011

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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, Sep 19, 2011
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Pine View XC Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) /morning practice at 6:00 or 6:30 - weights and plyos Mon/Wed @ PVHS

RACE: 9/23 VAR @ Nebo (Mp Mt HS, Spanish Fork) 4:00 girls 4:30 boys; 9/24 JV @ Wahsatch (SLC) 9:00 girls, 9:30 boys
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 16 IV M 19-Sep AM 3 3 miles E
    PM 7 7 miles E
T 20-Sep AM 3 3 miles E
    PM 9 4x30 sec F(1min), 3x800 I(2min), 4x1000 T(2 min) - DI warm/cool
W 21-Sep AM 3 3 miles E
    PM 6.5 5 miles E + 6x200 R (equal rec)
R 22-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 24-Sep   9 8x200R + 2x5 min T (on State course) - 2 mile warm/cool as needed for 9
Week Total 58.5  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 16 IV M 19-Sep AM 7 4x30 sec F(1min), 2x800 I (2min), 3x1000 T(1min)-Harts warm/1 mile cool
    PM 3 3 miles E  
T 20-Sep AM 3 4 mile E
    PM 3 3 miles E + 6x200 R (2 min rec)
W 21-Sep AM 4.5 3 miles E + 6x200 R (2 min rec)
    PM 3 3 miles E
R 22-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 24-Sep   9 8x200R + 2x5 min T (on State course) - 2 mile warm/cool as needed for 9
Week Total 50.5  














LEVEL Week  Phase   Date   Mileage Workout
2-VBoys 16 IV M 19-Sep AM 3 3 miles E
    PM 7 7 miles E
T 20-Sep AM 3 3 miles E
    PM 9 4x30 sec F(1min), 3x800 I(2min), 4x1000 T(2 min) - DI warm/cool
W 21-Sep AM 3 3 miles E
    PM 6.5 5 miles E + 6x200 R (equal rec)
R 22-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 24-Sep   9 8x200R + 2x5 min T (on State course) - 2 mile warm/cool as needed for 9
Week Total 58.5  














LEVEL Week  Phase   Date   Mileage Workout
2-JV Boys  16 IV M 19-Sep AM 3 3 miles E
    PM 7 7 miles E  
T 20-Sep AM 3 3 miles E (optional)
    PM 7 4x30 sec F(1min), 2x800 I(2min), 3x1000 T (2min) - Harts warm/cool
W 21-Sep AM 3 3 miles E
    PM 5.5 4 miles E + 6x200 R
R 22-Sep AM 3 3 miles E (optional)
    PM 4 4 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 3 3 miles E / striders
S 24-Sep   6 RACE - get 6 miles in
Week Total 41.5-47.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Vgirls 16 III M 19-Sep AM 7 4x30 sec F(1min), 2x800 I (2min), 3x1000 T(1min)-Harts warm/1 mile cool
    PM 3 3 miles E  
T 20-Sep AM 3 4 mile E
    PM 3 3 miles E + 6x200 R (2 min rec)
W 21-Sep AM 4.5 3 miles E + 6x200 R (2 min rec)
    PM 3 3 miles E
R 22-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 24-Sep   9 8x200R + 2x5 min T (on State course) - 2 mile warm/cool as needed for 9
Week Total 50.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-JVGirls  16 IV M 19-Sep AM 3 3 miles E
    PM 7 7 miles E  
T 20-Sep AM 3 3 miles E (optional)
    PM 5.75 4x30 sec F(1min), 1x800 I(2min), 2x1000 T (2min) - Harts warm/cool
W 21-Sep AM 3 3 miles E
    PM 5.5 4 miles E + 6x200 R
R 22-Sep AM 3 3 miles E (optional)
    PM 4 4 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 3 3 miles E / striders
S 24-Sep   6 RACE - get 6 miles in
Week Total 40.25-46.25  














LEVEL Week  Phase   Date   Mileage Workout
1 16 IV M 19-Sep AM 3 3 miles E (optional)
    PM 3 3 miles E
T 20-Sep AM 3 3 miles E (optional)
    PM 5 4x30 F pace + 3x3 min I - Harts warm/cool
W 21-Sep AM 3 3 miles E (optional)
    PM 4.25 3 miles E + 6x200 R
R 22-Sep AM 3 3 miles E (optional)
    PM 3 3 miles E / striders
F 23-Sep AM 3 3 miles E (optional)
    PM 3 3 miles E / striders
S 24-Sep   5 RACE - get 5 miles in
Week Total 23.25-38.25  

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