| Pine
View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-Level 3 M-F, Level 2 NO AM, Level 1 NO AM, Varsity Girls M/W
5:45AM |
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NO weights and plyos until after State |
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RACE - Wed (10/3) Snow Canyon Invite (SC HS): 6-8th
3:30, Girls 4:00, Boys 4:30 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys: Varsity not racing Weds. (Mike,
Casey, Byron, Colton, Jason) |
18 |
V |
M |
1-Oct |
AM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
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PM |
8 |
8 mile E |
| T |
2-Oct |
AM |
3 |
3 miles E |
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PM |
7 |
4xmile T + 4x200 w/ Pizza
warm/cool |
| W |
3-Oct |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E + 2x400I |
| R |
4-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E + 4x200 |
| F |
5-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
2 miles T + 1x1000 I +
1x400 R + 4x200 R w/ Pizza warm/cool |
| S |
6-Oct |
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6 |
6 miles w/ 4xfarleks |
| Week
Total |
54 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys: Varsity racing on Weds. (Braden,
Abel, Matt) |
18 |
V |
M |
1-Oct |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| T |
2-Oct |
AM |
3 |
3 miles E |
| |
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PM |
5 |
4 miles E + 4x200 |
| W |
3-Oct |
AM |
3 |
3 miles E |
| |
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PM |
6 |
RACE + warm/cool |
| R |
4-Oct |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E + 4x200 |
| F |
5-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
2 miles T + 1x1000 I +
1x400 R + 4x200 R w/ Pizza warm/cool |
| S |
6-Oct |
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6 |
6 miles w/ 4xfarleks |
| Week
Total |
48 |
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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) |
18 |
V |
M |
1-Oct |
AM |
6 |
3xmile T + 4x200 w/ Pizza
warm/cool |
| |
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PM |
4 |
3 miles E + 4xstadium hill sprints + 4x100F |
| T |
2-Oct |
AM |
4 |
3 miles E w/ striders |
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PM |
3 |
3 miles E |
| W |
3-Oct |
AM |
4 |
3 miles E + 2x400I |
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PM |
3 |
3 miles E |
| R |
4-Oct |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles E |
| F |
5-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
2 miles T + 1x1000 I +
1x400 R + 4x200 R w/ Pizza warm/cool |
| S |
6-Oct |
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5 |
5 miles E w/ 4xfartleks |
| Week
Total |
45 |
*Weds morning and Friday
afternoon may switch* |
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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…) |
18 |
V |
M |
1-Oct |
AM |
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| |
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PM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| T |
2-Oct |
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PM |
5 |
4 miles E + 4x200 |
| W |
3-Oct |
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PM |
6 |
RACE + warm/cool |
| R |
4-Oct |
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PM |
6 |
5 miles E + 4x200 |
| F |
5-Oct |
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PM |
6 |
2 miles T + 1x1000 I +
1x400 R + 4x200 R w/ Pizza warm/cool |
| S |
6-Oct |
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4 |
4 miles w/ 4xfarleks |
| Week
Total |
31 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls (Erin, Megan, Chancie, etc…) |
18 |
V |
M |
1-Oct |
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PM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| T |
2-Oct |
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PM |
4 |
3 miles E + 4x200 |
| W |
3-Oct |
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PM |
5 |
RACE + warm/cool |
| R |
4-Oct |
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PM |
4 |
3 miles E + 4x200 |
| F |
5-Oct |
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PM |
5 |
1 mile T + 1x1000 I + 1x400
R + 4x200 R w/ Pizza warm/cool |
| S |
6-Oct |
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4 |
4 miles w/ 4xfarleks |
| Week
Total |
26 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
18 |
V |
M |
1-Oct |
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| |
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PM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| T |
2-Oct |
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PM |
4 |
3 miles E + 4x200 |
| W |
3-Oct |
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PM |
5 |
RACE + warm/cool |
| R |
4-Oct |
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PM |
4 |
3 miles E + 4x200 |
| F |
5-Oct |
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PM |
4 |
1x1000 I + 1x400 R + 4x200
R w/ Pizza warm/cool |
| S |
6-Oct |
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3 |
3 miles w/ 4xfarleks |
| Week
Total |
24 |
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