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| 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 (except V), Level 1 NO AM, Varsity Girls M/W 6:00AM |
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NO weights and plyos until after State |
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RACE - Wed (10/9) 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 |
| 3A/B-Boys |
18 |
Championship |
M |
7-Oct |
AM |
3 |
3 miles E |
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PM |
7 |
2 Mile @ team ave + Mile hard + w/3min+ rec./ 1.5mile warm+cool to mileage |
| T |
8-Oct |
AM |
3 |
3 miles E |
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PM |
5 |
DogPound AT + 4x200F |
| W |
9-Oct |
AM |
3 |
3 miles E |
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PM |
4.5 |
4 miles E + 4x150F |
| R |
10-Oct |
AM |
3 |
3 miles E |
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PM |
5.5 |
4 miles E + 6x400R |
| F |
11-Oct |
AM |
3 |
3 miles E |
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PM |
6 |
2 miles T + MasterBlaster w/ 1.5 warm/cool |
| S |
12-Oct |
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6 |
6 miles w/ 4xfarleks |
| Week Total |
49 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
18 |
Championship |
M |
7-Oct |
AM |
3.5 |
2xK @ best ave w/3min rec./ 1mile warm+cool to mileage |
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PM |
3 |
3 miles E |
| T |
8-Oct |
AM |
3 |
3 miles E |
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PM |
3 |
3 miles E + 4x200 |
| W |
9-Oct |
AM |
6 |
RACE + warm/cool |
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PM |
3 |
3 miles E |
| R |
10-Oct |
AM |
4 |
3 miles E |
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PM |
3 |
3 miles E + 4x400R |
| F |
11-Oct |
AM |
3 |
3 miles E |
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PM |
4.5 |
1.5 miles T + MasterBlaster w/ 1 warm/cool |
| S |
12-Oct |
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3 |
3 miles E w/ 3xfartleks |
| Week Total |
39 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
18 |
Championship |
M |
7-Oct |
AM |
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PM |
4.5 |
2xK @ best ave w/3min rec./ 1.5mile warm+cool to mileage |
| T |
8-Oct |
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PM |
5 |
4 miles E + 4x200 |
| W |
9-Oct |
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PM |
6 |
RACE + warm/cool |
| R |
10-Oct |
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PM |
5 |
4 miles E + 4x400R |
| F |
11-Oct |
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PM |
4.5 |
1.5 miles T + MasterBlaster w/ 1 warm/cool |
| S |
12-Oct |
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3 |
3 miles E w/ 3xfartleks |
| Week Total |
28 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
18 |
Championship |
M |
7-Oct |
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PM |
3.5 |
2xK @ best ave w/3min rec./ 1mile warm+cool to mileage |
| T |
8-Oct |
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PM |
4 |
3 miles E + 4x200 |
| W |
9-Oct |
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PM |
5 |
RACE + warm/cool |
| R |
10-Oct |
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PM |
5 |
4 miles E + 4x400R |
| F |
11-Oct |
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PM |
4 |
3 miles E + 4x200F |
| S |
12-Oct |
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3 |
3 miles E w/ 3xfartleks |
| Week Total |
24.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
18 |
Championship |
M |
7-Oct |
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PM |
3.5 |
2xK @ best ave w/3min rec./ 1mile warm+cool to mileage |
| T |
8-Oct |
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PM |
4 |
3 miles E + 4x200 |
| W |
9-Oct |
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PM |
5 |
RACE + warm/cool |
| R |
10-Oct |
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PM |
4 |
3 miles E + 4x400R |
| F |
11-Oct |
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PM |
4 |
3 miles E + 4x200F |
| S |
12-Oct |
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3 |
3 miles E w/ 3xfartleks |
| Week Total |
23.5 |
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