| 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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Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 |
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| |
NOTES: |
practice held @ PVHS
@ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos
Tues/Thurs AM |
|
RACE: Hurricane Invite (Varsity) / JV will be
holding practice on Friday as usual |
|
1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
10 |
Pre-Comp |
M |
4-Mar |
AM |
4 |
3 miles E / striders |
|
|
PM |
8.75 |
4x1600 (89%) w/3min rec, DI warm/cool |
T |
5-Mar |
AM |
3 |
3 miles E |
|
|
PM |
12 |
20min AT (mile+1min) |
W |
6-Mar |
AM |
4 |
4 miles E |
|
|
PM |
7.75 |
12x400 (@ race pace) w/ 120
beat recovery(1-2 mins), DI warm/cool |
R |
7-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
5 miles E w/ 4x200 |
F |
8-Mar |
AM |
4 |
4 miles E |
|
|
PM |
7 |
RACE - Hurr Invite (get 7
total in) |
S |
9-Mar |
|
7 |
RACE - Hurr Invite (get 7
total in) |
Week
Total |
66.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
10 |
Pre-Comp |
M |
4-Mar |
AM |
4 |
3 miles E / striders |
|
|
PM |
7.75 |
4x1600 (89%) w/3min rec, Harts warm/cool (Rachel) - others 1000's |
T |
5-Mar |
AM |
3 |
3 miles E |
|
|
PM |
10 |
20min AT (mile+1min) |
W |
6-Mar |
AM |
4 |
4 miles E |
|
|
PM |
6.75 |
12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
R |
7-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
5 miles E w/ 4x200 |
F |
8-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - Hurr Invite (get 6 total in) |
S |
9-Mar |
|
6 |
RACE - Hurr Invite (get 6 total in) |
Week
Total |
59.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
10 |
Pre-Comp |
M |
4-Mar |
AM |
4 |
3 miles E / striders |
|
|
PM |
7.75 |
4x1600 (89%) w/3min rec, Harts warm/cool |
T |
5-Mar |
AM |
3 |
3 miles E |
|
|
PM |
8 |
20min AT (mile+1min) |
W |
6-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6.25 |
10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
R |
7-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
5 miles E w/ 4x200 |
F |
8-Mar |
AM |
3 |
3 miles E |
|
|
PM |
4 |
4 miles E |
S |
9-Mar |
|
5 |
5 miles E w/ 2 mile hard finish |
Week
Total |
53 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
10 |
Pre-Comp |
M |
4-Mar |
AM |
4 |
3 miles E / striders |
|
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
T |
5-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
20min AT (mile+1min) |
W |
6-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool |
R |
7-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
5 miles E w/ 4x200 |
F |
8-Mar |
AM |
3 |
3 miles E |
|
|
PM |
4 |
4 miles E |
S |
9-Mar |
|
5 |
5 miles E w/ 2 mile hard finish |
Week
Total |
48.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
10 |
Pre-Comp |
M |
4-Mar |
|
|
|
|
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
T |
5-Mar |
|
|
|
|
|
PM |
3 |
3 miles E |
W |
6-Mar |
|
|
|
|
|
PM |
5.5 |
6x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
R |
7-Mar |
|
|
|
|
|
PM |
4 |
3 miles E / striders |
F |
8-Mar |
|
|
|
|
|
PM |
4 |
4 miles E |
S |
9-Mar |
|
3 |
3 miles E w/ 1 mile hard
finish |
Week
Total |
25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
Base |
M |
4-Mar |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
T |
5-Mar |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
W |
6-Mar |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
R |
7-Mar |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
F |
8-Mar |
|
|
|
|
|
PM |
2-3 |
30 mins. (2-3 miles - run/walk if needed) |
S |
9-Mar |
|
|
|
Week Total |
10-15 |
|
Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri); weights
Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM |
|
RACE: Hurricane Invite (Varsity) / JV will be
holding practice on Friday as usual |
|
800 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Boys |
10 |
Pre-Comp |
M |
4-Mar |
AM |
4 |
3 miles E / striders |
|
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
T |
5-Mar |
AM |
3 |
3 miles E |
|
|
PM |
8 |
20min AT (mile+1min) |
W |
6-Mar |
AM |
4 |
4 miles E |
|
|
PM |
5 |
6x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
R |
7-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
5 miles E w/ 4x200 |
F |
8-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - Hurr Invite (get 5
total in) |
S |
9-Mar |
|
5 |
RACE - Hurr Invite (get 5
total in) |
Week
Total |
51.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Girls |
10 |
Pre-Comp |
M |
4-Mar |
AM |
4 |
3 miles E / striders |
|
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
T |
5-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
5x1min on/1min normal AT
(mile+1min) |
W |
6-Mar |
AM |
4 |
4 miles E |
|
|
PM |
5 |
6x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
R |
7-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
5 miles E w/ 4x200 |
F |
8-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - Hurr Invite (get 5
total in) |
S |
9-Mar |
| Add Comment |
| | Because of the change of the Hurricane Invite, here is the workout for Fri and Saturday of last week - March 8 and 9 March 8 - Firestation Hills x 8-10 (with remainder of mileage wherever to get total in) March 9 - 5-8 miler with fast 2 mile finish now on to Spring Break week:
Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Thur
@ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM |
|
RACE: Kanab Invite (Varsity) Saturday / leaving
PVHS at 6:30 am (Sat.) returning later in the evening |
|
1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
11 |
Pre-Comp |
M |
11-Mar |
AM |
8.75 |
4x1600 (89-91%) w/3min rec, DI warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
12-Mar |
AM |
12 |
20min AT (mile+1min) |
|
|
PM |
3 |
3 miles E |
W |
13-Mar |
AM |
9.25 |
Old Man Hills 3x(800, 400,
200) |
|
|
PM |
3 |
3 miles E |
R |
14-Mar |
AM |
7.5 |
6x800 (@ race pace) w/ 120
beat recovery (1-2 mins), DI warm/cool |
|
|
PM |
3 |
3 miles E |
F |
15-Mar |
AM |
5 |
4 miles E + 4x200 |
|
|
PM |
3 |
3 miles E |
S |
16-Mar |
|
7 |
RACE - Kanab Invite (get 7
total in) |
Week
Total |
65.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
11 |
Pre-Comp |
M |
11-Mar |
AM |
7.75 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
12-Mar |
AM |
10 |
20min AT (mile+1min) |
|
|
PM |
3 |
3 miles E |
W |
13-Mar |
AM |
9.25 |
Old Man Hills 3x(800, 400,
200) |
|
|
PM |
3 |
3 miles E |
R |
14-Mar |
AM |
6 |
5x800 (@ race pace) w/ 120
beat recovery (1-2 mins), Harts warm/cool |
|
|
PM |
3 |
3 miles E |
F |
15-Mar |
AM |
5 |
4 miles E + 4x200 |
|
|
PM |
3 |
3 miles E |
S |
16-Mar |
|
6 |
RACE - Kanab Invite (get 6
total in) |
Week
Total |
60 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
11 |
Pre-Comp |
M |
11-Mar |
AM |
7.75 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
12-Mar |
AM |
10 |
20min AT (mile+1min) |
|
|
PM |
3 |
3 miles E |
W |
13-Mar |
AM |
9.25 |
Old Man Hills 3x(800, 400,
200) |
|
|
PM |
3 |
3 miles E |
R |
14-Mar |
AM |
6 |
5x800 (@ race pace) w/ 120
beat recovery (1-2 mins), Harts warm/cool |
|
|
PM |
3 |
3 miles E |
F |
15-Mar |
AM |
5 |
4 miles E + 4x200 |
|
|
PM |
3 |
3 miles E |
S |
16-Mar |
|
6 |
RACE - Kanab Invite (get 6
total in) / those not racing: 6 miles E w/ 2 hard finish |
Week
Total |
60 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
11 |
Pre-Comp |
M |
11-Mar |
AM |
5.5 |
4x1000 (89-91%) w/3min rec, Harts warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
12-Mar |
AM |
8 |
20min AT (mile+1min) |
|
|
PM |
3 |
3 miles E |
W |
13-Mar |
AM |
9.25 |
Old Man Hills 3x(800, 400,
200) |
|
|
PM |
3 |
3 miles E |
R |
14-Mar |
AM |
5.5 |
4x800 (@ race pace) w/ 120
beat recovery (1-2 mins), Harts warm/cool |
|
|
PM |
3 |
3 miles E |
F |
15-Mar |
AM |
5 |
4 miles E + 4x200 |
|
|
PM |
3 |
3 miles E |
S |
16-Mar |
|
6 |
RACE - Kanab Invite (get 6
total in) / those not racing: 6 miles E w/ 2 hard finish |
Week
Total |
55.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
11 |
Pre-Comp |
M |
11-Mar |
AM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
|
|
PM |
|
|
T |
12-Mar |
AM |
3 |
3 miles E |
|
|
PM |
|
|
W |
13-Mar |
AM |
|
|
|
|
PM |
5.5 |
6x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
R |
14-Mar |
AM |
|
|
|
|
PM |
4 |
3 miles E / striders |
F |
15-Mar |
AM |
|
|
|
|
PM |
4 |
4 miles E |
S |
16-Mar |
|
3 |
3 miles E w/ 1 mile hard
finish |
Week
Total |
25 |
|
Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Thur
@ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM |
|
RACE: Kanab Invite (Varsity) Saturday / leaving
PVHS at 6:30 am (Sat.) returning later in the evening |
|
800 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Boys |
11 |
Pre-Comp |
M |
11-Mar |
AM |
5.5 |
4x1000 (89-91%) w/3min rec, Harts warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
12-Mar |
AM |
6 |
20min AT (mile+1min) |
|
|
PM |
3 |
3 miles E |
W |
13-Mar |
AM |
7.75 |
Old Man Hills 3x(400, 400,
200) |
|
|
PM |
3 |
3 miles E |
R |
14-Mar |
AM |
5 |
4x600 (@ 4-6 secs slower
than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool |
|
|
PM |
3 |
3 miles E |
F |
15-Mar |
AM |
5 |
4 miles E + 4x200 |
|
|
PM |
3 |
3 miles E |
S |
16-Mar |
|
6 |
RACE - Kanab Invite (get 6
total in) / those not racing: 6 miles E w/ 2 hard finish |
Week
Total |
51.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Girls |
11 |
Pre-Comp |
M |
11-Mar |
AM |
5.5 |
4x1000 (89-91%) w/3min rec, Harts warm/cool |
|
|
PM |
4 |
3 miles E / striders |
T |
12-Mar |
AM |
6 |
20min AT (mile+1min) |
|
|
PM |
3 |
3 miles E |
W |
13-Mar |
AM |
7.75 |
Old Man Hills 3x(400, 400,
200) |
|
|
PM |
3 |
3 miles E |
R |
14-Mar |
AM |
5 |
4x600 (@ 4-6 secs slower
than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool |
|
|
PM |
3 |
3 miles E |
F |
15-Mar |
AM |
5 |
4 miles E + 4x200 |
|
|
PM |
3 |
3 miles E |
S |
16-Mar |
|
6 |
RACE - Kanab Invite (get 6
total in) / those not racing: 6 miles E w/ 2 hard finish |
Week
Total |
51.25 |
|
| Add Comment |
| |
Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 mm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos
Tues/Thurs AM |
|
RACE: PV Invite (Varsity) Fri&Sat |
|
1600-3200 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
8.75 |
4x1600 (89-91%) w/3min rec, DI warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
8 |
7 miles E / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
7.5 |
6x800 (@ race pace) w/ 120
beat recovery (1-2 mins), DI warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - PV Invite (get 6
total in) |
S |
23-Mar |
|
6 |
RACE - PV Invite (get 6
total in) |
Week
Total |
56.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
7.75 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
5x800 (@ race pace) w/ 120
beat recovery (1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - PV Invite (get 5
total in) |
S |
23-Mar |
|
5 |
RACE - PV Invite (get 5
total in) |
Week
Total |
48.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
7.75 |
4x1600 (89-91%) w/3min rec, Harts warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
5x800 (@ race pace) w/ 120
beat recovery (1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - PV Invite (get 5
total in) |
S |
23-Mar |
|
5 |
RACE - PV Invite (get 5
total in) |
Week
Total |
48.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300 F, Harts warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x800 (@ race pace) w/ 120
beat recovery (1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
RACE - PV Invite (get 5
total in) |
S |
23-Mar |
|
5 |
RACE - PV Invite (get 5
total in) |
Week
Total |
46 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
12 |
Pre-Comp |
M |
18-Mar |
AM |
|
|
|
|
PM |
5.5 |
4x1000 (89%) w/3min rec, Harts warm/cool |
T |
19-Mar |
AM |
|
|
|
|
PM |
4 |
3 miles E / striders |
W |
20-Mar |
AM |
|
|
|
|
PM |
5.5 |
6x400 (@ race pace) w/ 120
beat recovery(1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
|
|
|
|
PM |
4 |
3 miles E / striders |
F |
22-Mar |
AM |
|
|
|
|
PM |
4 |
4 miles E |
S |
23-Mar |
|
3 |
3 miles E w/ 1 mile hard
finish |
Week
Total |
26 |
|
Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
practice held @ PVHS @ 3:00 mm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos
Tues/Thurs AM |
|
RACE: PV Invite (Varsity) Fri&Sat |
|
800 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Boys |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4x600 (@ 4-6 secs slower
than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - PV Invite (get 6
total in) |
S |
23-Mar |
|
6 |
RACE - PV Invite (get 6
total in) |
Week
Total |
47.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
Girls |
12 |
Pre-Comp |
M |
18-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5.5 |
4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool |
T |
19-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E / striders |
W |
20-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4x600 (@ 4-6 secs slower
than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool |
R |
21-Mar |
AM |
3 |
3 miles E |
|
|
PM |
5 |
4 miles E + 4x200 |
F |
22-Mar |
AM |
3 |
3 miles E |
|
|
PM |
6 |
RACE - PV Invite (get 6
total in) |
S |
23-Mar |
|
6 |
RACE - PV Invite (get 6
total in) |
Week
Total |
47.5 |
|
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