Pine
View XC Workouts |
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NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, Varsity Girls M/W
5:45AM |
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weights and plyos held after PM practice on Mon/Wed |
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RACE - Fri (9/28) Cedar Invite (Cedar HS): 6-8th
3:30, JV Girls 4:00, JV Boys 4:30, Varsity Girls 5:00, Varsity Boys 5:30 |
LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3A-Boys: Varsity (Mike, Casey, Byron, Colton,
Jason, Braden, Abel, Matt) |
16 |
IV |
M |
24-Sep |
AM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
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PM |
8 |
4x30secF w/1 min rec+3x800I
w/2min rec+3x1000T w/1 min rec w/Harts warm/cool |
T |
25-Sep |
AM |
3 |
3 miles E |
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PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
W |
26-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E + 2x400I |
R |
27-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E + 4x200 |
F |
28-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool |
S |
29-Sep |
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8.5 |
4x(2minH+1minE,
1minH+30secE, 30secH+30secE) w/2warm 1cool |
Week
Total |
58.75 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3-Girls: Varsity (Stoner, JP, Mia, Liz,
Taylor, Nicole, Kaelie) |
16 |
IV |
M |
24-Sep |
AM |
6.5 |
4x30secF w/1 min rec+3x800I
w/2min rec+2x1000T w/1 min rec w/Pizza warm/cool |
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PM |
4 |
3 miles E + 4xstadium hill sprints + 4x100F |
T |
25-Sep |
AM |
4 |
3 miles E w/ striders |
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PM |
3 |
3 miles E |
W |
26-Sep |
AM |
6.25 |
Michigan w/ 1mile warm/cool |
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PM |
4 |
3 miles E + 2x400I |
R |
27-Sep |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
F |
28-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool |
S |
29-Sep |
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6.5 |
3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool |
Week
Total |
51.25 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
2-Boys (Nick, Paul, Kyler, Josh, Krenshaw,
Hunter, etc…) |
16 |
IV |
M |
24-Sep |
AM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
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PM |
6.5 |
4x30secF w/1 min rec+3x800I
w/2min rec+2x1000T w/1 min rec w/Pizza warm/cool |
T |
25-Sep |
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PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
W |
26-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E + 2x400I |
R |
27-Sep |
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PM |
5 |
4 miles E w/ striders |
F |
28-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
RACE + warm/cool |
S |
29-Sep |
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4 |
4 miles E |
Week
Total |
44.75 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
2-Girls (Erin, Megan, Chancie, etc…) |
16 |
IV |
M |
24-Sep |
AM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
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PM |
5.5 |
4x30secF w/1 min rec+2x800I
w/2min rec+2x1000T w/1 min rec w/Pizza warm/cool |
T |
25-Sep |
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PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
W |
26-Sep |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E + 2x400I |
R |
27-Sep |
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PM |
4 |
3 miles E + 4x200 |
F |
28-Sep |
AM |
3 |
3 miles E |
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PM |
6 |
RACE + warm/cool |
S |
29-Sep |
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3 |
3 miles E |
Week
Total |
39.75 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
1 |
16 |
IV |
M |
24-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
3 mile E + 4xstadium hill
sprints + 4x100F |
T |
25-Sep |
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PM |
5 |
2 mile Tempo w/ 1 mile
warm/cool w/ striders |
W |
26-Sep |
AM |
3 |
3 miles E (optional) |
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PM |
4 |
3 miles E + 2x400I |
R |
27-Sep |
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PM |
4 |
3 miles E + 4x200 |
F |
28-Sep |
AM |
3 |
3 miles E (optional) |
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5 |
RACE + warm/cool |
S |
29-Sep |
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3 |
3 miles E |
Week
Total |
25-39 |
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