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January 2014

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Total Distance
0.00
Mon, Jan 06, 2014
Total Distance
0.00

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS
   
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 3 Base M 6-Jan      
    PM 5 2x1600 (85%) w/3min rec, Harts warm/cool
T 7-Jan      
    PM 5 5 miles E (trail)
W 8-Jan      
    PM 6 12min AT (mile+1min) 
R 9-Jan      
    PM 5 Kosmin Test / striders
F 10-Jan      
    PM 4 4 miles E
S 11-Jan   8 10minLT (mile+35/40sec) 
Week Total 33  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 3 Base M 6-Jan      
    PM 4 2x1000 (85%) w/3min rec, Harts warm/cool
T 7-Jan      
    PM 4 4 miles E (trail)
W 8-Jan      
    PM 5 12min AT (mile+1min) 
R 9-Jan      
    PM 5 Kosmin Test / striders
F 10-Jan      
    PM 4 4 miles E
S 11-Jan   6 10minLT (mile+35/40sec) 
Week Total 28  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 3 Base M 6-Jan      
    PM 5 2x1600 (85%) w/3min rec, Harts warm/cool
T 7-Jan      
    PM 5 5 miles E (trail)
W 8-Jan      
    PM 6 12min AT (mile+1min) 
R 9-Jan      
    PM 5 Kosmin Test / striders
F 10-Jan      
    PM 4 4 miles E
S 11-Jan   8 10minLT (mile+35/40sec) 
Week Total 33  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 3 Base M 6-Jan      
    PM 4 2x1000 (85%) w/3min rec, Harts warm/cool
T 7-Jan      
    PM 4 4 miles E (trail)
W 8-Jan      
    PM 5 12min AT (mile+1min) 
R 9-Jan      
    PM 4 Kosmin Test / striders
F 10-Jan      
    PM 4 4 miles E
S 11-Jan   6 10minLT (mile+35/40sec) 
Week Total 27  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 3 Base M 6-Jan      
    PM 4 2x1000 (85%) w/3min rec, Harts warm/cool
T 7-Jan      
    PM 4 4 miles E (trail)
W 8-Jan      
    PM 5 12min AT (mile+1min) 
R 9-Jan      
    PM 4 Kosmin Test / striders
F 10-Jan      
    PM 4 4 miles E
S 11-Jan   4 10minLT (mile+35/40sec) 
Week Total 25  
                           
LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 6-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 7-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 8-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 9-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 10-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 11-Jan      
Week Total 10-15  

Mon, Jan 13, 2014
Total Distance
0.00

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / AM Tues&Thurs at 6:30 / weights Mon/Wed @ PVHS
   
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 4 Base M 13-Jan      
    PM 6 3x1600 (85%) w/3min rec, Harts warm/cool
T 14-Jan AM 3 3 miles E
    PM 5 5 miles E (trail)
W 15-Jan      
    PM 9 18min AT (mile+1min) 
R 16-Jan AM 3 3 miles E
    PM 5 Old Man Hills (2x800)
F 17-Jan      
    PM 4 3 miles E / striders
S 18-Jan   6 15minLT (mile+35/40sec) 
Week Total 41  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 4 Base M 13-Jan      
    PM 4.75 3x1000 (85%) w/3min rec, Harts warm/cool
T 14-Jan AM 3 3 miles E
    PM 4 4 miles E (trail)
W 15-Jan      
    PM 7 18min AT (mile+1min) 
R 16-Jan AM 3 3 miles E
    PM 5 Old Man Hills (2x800)
F 17-Jan      
    PM 4 3 miles E / striders
S 18-Jan   5 15minLT (mile+35/40sec) 
Week Total 35.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 4 Base M 13-Jan      
    PM 6 3x1600 (85%) w/3min rec, Harts warm/cool
T 14-Jan AM 3 3 miles E
    PM 5 5 miles E (trail)
W 15-Jan      
    PM 9 18min AT (mile+1min) 
R 16-Jan AM 3 3 miles E
    PM 5 Old Man Hills (2x800)
F 17-Jan      
    PM 4 3 miles E / striders
S 18-Jan   6 15minLT (mile+35/40sec) 
Week Total 41  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 4 Base M 13-Jan      
    PM 4.75 3x1000 (85%) w/3min rec, Harts warm/cool
T 14-Jan AM 3 3 miles E
    PM 4 4 miles E (trail)
W 15-Jan      
    PM 6 18min AT (mile+1min) 
R 16-Jan AM 3 3 miles E
    PM 5 Old Man Hills (2x800)
F 17-Jan      
    PM 4 3 miles E / striders
S 18-Jan   5 15minLT (mile+35/40sec) 
Week Total 34.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 4 Base M 13-Jan      
    PM 4.75 3x1000 (85%) w/3min rec, Harts warm/cool
T 14-Jan      
    PM 4 4 miles E (trail)
W 15-Jan      
    PM 5 18min AT (mile+1min) 
R 16-Jan      
    PM 5 Old Man Hills (2x800)
F 17-Jan      
    PM 4 3 miles E / striders
S 18-Jan   4 15minLT (mile+35/40sec) 
Week Total 26.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 13-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 14-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 15-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 16-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 17-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 18-Jan      
Week Total 10-15  

Mon, Jan 20, 2014
Total Distance
0.00

This info is for the week of Jan 20-25 (if you need the workouts for 13th-18th, go back one week)

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 (Tues-Fri) / weights Mon&Wed @ PVHS; AM Tues&Thurs @ 6:30 / Monday AM @ 8:00
   
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 5 Base M 20-Jan AM  7 4x1600 (85%) w/3min rec, Harts warm/cool
         
T 21-Jan AM  3 3 miles E - yoga
    PM 5 5 miles E (trail)
W 22-Jan      
    PM 10 18-24min AT (mile+1min) 
R 23-Jan AM  3 3 miles E - book discussion (Ch. 1)
    PM 5 Old Man Hills (1x800,2x400)
F 24-Jan      
    PM 4 3 miles E  / striders
S 25-Jan   6 15-20minLT (mile+35/40sec) 
Week Total 43  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 5 Base M 20-Jan AM  5.5 4x1000 (85%) w/3min rec, Harts warm/cool
         
T 21-Jan AM  3 3 miles E - yoga
    PM 4 4 miles E (trail)
W 22-Jan      
    PM 8 18-24min AT (mile+1min) 
R 23-Jan AM  3 3 miles E - book discussion (Ch. 1)
    PM 5 Old Man Hills (1x800,2x400)
F 24-Jan      
    PM 4 3 miles E  / striders
S 25-Jan   5 15-20minLT (mile+35/40sec) 
Week Total 37.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 5 Base M 20-Jan AM  7 4x1600 (85%) w/3min rec, Harts warm/cool
         
T 21-Jan AM  3 3 miles E - yoga
    PM 5 5 miles E (trail)
W 22-Jan      
    PM 10 18-24min AT (mile+1min) 
R 23-Jan AM  3 3 miles E - book discussion (Ch. 1)
    PM 5 Old Man Hills (1x800,2x400)
F 24-Jan      
    PM 4 3 miles E  / striders
S 25-Jan   6 15-20minLT (mile+35/40sec) 
Week Total 43  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 5 Base M 20-Jan AM  5.5 4x1000 (85%) w/3min rec, Harts warm/cool
         
T 21-Jan AM  3 3 miles E - yoga
    PM 4 4 miles E (trail)
W 22-Jan      
    PM 6 18-24min AT (mile+1min) 
R 23-Jan AM  3 3 miles E - book discussion (Ch. 1)
    PM 5 Old Man Hills (1x800,2x400)
F 24-Jan      
    PM 4 3 miles E  / striders
S 25-Jan   5 15-20minLT (mile+35/40sec) 
Week Total 35.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 5 Base M 20-Jan AM 5.5 4x1000 (85%) w/3min rec, Harts warm/cool
         
T 21-Jan      
    PM 3 3 miles E (trail)
W 22-Jan      
    PM 5 12min AT (mile+1min) 
R 23-Jan      
    PM 5 Old Man Hills (1x800,2x400)
F 24-Jan      
    PM 4 3 miles E  / striders
S 25-Jan   4 10minLT (mile+35/40sec) 
Week Total 26.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 20-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 21-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 22-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 23-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 24-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 25-Jan      
Week Total 10-15  

Mon, Jan 27, 2014
Total Distance
0.00

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:30
   
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 6 Base M 27-Jan AM  3 3 miles E  
    PM 7 4x1600 (85,87%) w/3min rec, Harts warm/cool
T 28-Jan AM  3 3 miles E - yoga
    PM 5 5 miles E (trail)
W 29-Jan AM  3 3 miles E  
    PM 10 24-30min AT (mile+1min) 
R 30-Jan AM  3 3 miles E - book discussion (Ch. 2)
    PM 6 Old Man Hills (3x800)
F 31-Jan      
    PM 4 3 miles E / striders
S 1-Feb   6 15-20minLT (mile+35/40sec) 
Week Total 50  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 6 Base M 27-Jan AM  3 3 miles E  
    PM 5.5 4x1000 (85,87%) w/3min rec, Harts warm/cool
T 28-Jan AM  3 3 miles E - yoga
    PM 4 4 miles E (trail)
W 29-Jan AM  3 3 miles E  
    PM 8 18-24min AT (mile+1min) 
R 30-Jan AM  3 3 miles E - book discussion (Ch. 2)
    PM 4.5 Old Man Hills (2x800)
F 31-Jan      
    PM 4 3 miles E / striders
S 1-Feb   5 10-15minLT (mile+35/40sec) 
Week Total 43  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 6 Base M 27-Jan AM  3 3 miles E (optional)
    PM 7 4x1600 (85,87%) w/3min rec, Harts warm/cool
T 28-Jan AM  3 3 miles E - yoga
    PM 5 5 miles E (trail)
W 29-Jan AM  3 3 miles E (optional)
    PM 10 18-24min AT (mile+1min) 
R 30-Jan AM  3 3 miles E - book discussion (Ch. 2)
    PM 6 Old Man Hills (3x800 0r 2x800 - 5.5 total for day)
F 31-Jan      
    PM 4 3 miles E / striders
S 1-Feb   6 10-20minLT (mile+35/40sec) 
Week Total 50 41.5-48 miles
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 6 Base M 27-Jan AM  3 3 miles E (optional)
    PM 5.5 4x1000 (85,87%) w/3min rec, Harts warm/cool
T 28-Jan AM  3 3 miles E - yoga
    PM 4 4 miles E (trail)
W 29-Jan AM  3 3 miles E (optional)
    PM 7 18min AT (mile+1min) 
R 30-Jan AM  3 3 miles E - book discussion (Ch. 2)
    PM 4.5 Old Man Hills (2x800)
F 31-Jan      
    PM 4 3 miles E / striders
S 1-Feb   6 10-15minLT (mile+35/40sec) 
Week Total 43  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 6 Base M 27-Jan      
    PM 5.5 4x1000 (87%) w/3min rec, Harts warm/cool
T 28-Jan AM 3 3 miles E - yoga (optional)
    PM 5 5 miles E (trail)
W 29-Jan      
    PM 6 18min AT (mile+1min) 
R 30-Jan AM 3 3 miles E (optional) - book discussion (Ch. 2)
    PM 4.5 Old Man Hills (2x800)
F 31-Jan      
    PM 4 3 miles E / striders
S 1-Feb   5 10-15minLT (mile+35/40sec) 
Week Total 36  
                           
LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 27-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 28-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 29-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 30-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 31-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 1-Feb      
Week Total 10-15  

Mon, Feb 03, 2014
Total Distance
0.00

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00
   
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 7 Base M 3-Feb AM  3 3 miles E  
    PM 7 4x1600 (85-87%) w/3min rec, Harts warm/cool
T 4-Feb AM  3 3 miles E - yoga
    PM 5 5 miles E (trail)
W 5-Feb AM  3 3 miles E  
    PM 10 18-35min AT (mile+1min) 
R 6-Feb AM  3 3 miles E - book discussion (Ch. 3-4)
    PM 6 Old Man Hills (1x800,2x400,4x200)
F 7-Feb AM  3 3 miles E  
    PM 6 5 miles E / striders
S 8-Feb   6 15minLT (mile+35/40sec) 
Week Total 55  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 7 Base M 3-Feb AM  3 3 miles E  
    PM 5.5 4x1000 (85-87%) w/3min rec, Harts warm/cool
T 4-Feb AM  3 3 miles E - yoga
    PM 4 4 miles E (trail)
W 5-Feb AM  3 3 miles E  
    PM 8 18-24min AT (mile+1min) 
R 6-Feb AM  3 3 miles E - book discussion (Ch. 3-4)
    PM 6 Old Man Hills (1x800,2x400,4x200)
F 7-Feb   3 3 miles E
    PM 4 3 miles E / striders
S 8-Feb   5 10-15minLT (mile+35/40sec) 
Week Total 47.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 7 Base M 3-Feb AM  3 3 miles E (optional)
    PM 7 4x1600 (85-87%) w/3min rec, Harts warm/cool
T 4-Feb AM  3 3 miles E - yoga
    PM 5 5 miles E (trail)
W 5-Feb AM  3 3 miles E
    PM 10 18-35min AT (mile+1min) 
R 6-Feb AM  3 3 miles E - book discussion (Ch. 3-4)
    PM 6 Old Man Hills (1x800,2x400,4x200)
F 7-Feb   3 3 miles E (optional)
    PM 6 3-5 miles E / striders
S 8-Feb   6 15minLT (mile+35/40sec) 
Week Total 55 47-55 miles
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 7 Base M 3-Feb AM  3 3 miles E (optional)
    PM 5.5 4x1000 (85-87%) w/3min rec, Harts warm/cool
T 4-Feb AM  3 3 miles E - yoga
    PM 4 4 miles E (trail)
W 5-Feb AM  3 3 miles E  
    PM 8 18min AT (mile+1min) 
R 6-Feb AM  3 3 miles E - book discussion (Ch. 3-4)
    PM 6 Old Man Hills (1x800,2x400,4x200)
F 7-Feb   3 3 miles E (optional)
    PM 4 3 miles E / striders
S 8-Feb   5 10-15minLT (mile+35/40sec) 
Week Total 47.5 41.5-47.5 miles
                           
LEVEL Week  Phase   Date   Mileage Workout
1 7 Base M 3-Feb      
    PM 5.5 4x1000 (85-87%) w/3min rec, Harts warm/cool
T 4-Feb AM 3 3 miles E - yoga (optional)
    PM 3 3 miles E (trail)
W 5-Feb      
    PM 6 18min AT (mile+1min) 
R 6-Feb AM  3 3 miles E (optional) - book disussion (Ch. 3-4)
    PM 5 Old Man Hills (1x800,2x400)
F 7-Feb      
    PM 4 3 miles E / striders
S 8-Feb   5 10-15minLT (mile+35/40sec) 
Week Total 34.5 28.5-34.5
                           
LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 3-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 4-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 5-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 6-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 7-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 8-Feb      
Week Total 10-15  

Mon, Feb 10, 2014
Total Distance
0.00

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:30; plyos Tues,Thurs AM
  ROOT BEER MILE FRI AT LUNCH - MR. PVHS 5K Saturday
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 8 Pre-Comp M 10-Feb AM  3 3 miles E  
    PM 7 4x1600 (85-89%) w/3min rec, Harts warm/cool
T 11-Feb AM  3 3 miles E - yoga
    PM 6 1600m Time Trial + warm/cool / striders
W 12-Feb AM  3 3 miles E  
    PM 10 18-40min AT (mile+1min) 
R 13-Feb AM  3 3 miles E - book discussion (Ch. 5-6)
    PM 6.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
F 14-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 15-Feb   6 15minLT (mile+35/40sec) 
Week Total 55.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 8 Pre-Comp M 10-Feb AM  3 3 miles E  
    PM 5.5 4x1000 (85-89%) w/3min rec, Harts warm/cool
T 11-Feb AM  3 3 miles E - yoga
    PM 6 1600m Time Trial + warm/cool / striders
W 12-Feb AM  3 3 miles E  
    PM 8 18-24min AT (mile+1min) 
R 13-Feb AM  3 3 miles E - book discussion (Ch. 5-6)
    PM 5.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 14-Feb AM  3 3 miles E  
    PM 4 4 miles E (trail)
S 15-Feb   5 10-15minLT (mile+35/40sec) 
Week Total 49  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 8 Pre-Comp M 10-Feb AM  3 3 miles E (optional)
    PM 7 4x1600 (85-89%) w/3min rec, Harts warm/cool
T 11-Feb AM  3 3 miles E - yoga
    PM 6 1600m Time Trial + warm/cool / striders
W 12-Feb AM  3 3 miles E  
    PM 10 18-40min AT (mile+1min) 
R 13-Feb AM  3 3 miles E - book discussion (Ch. 5-6)
    PM 6.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
F 14-Feb AM  3 3 miles E (optional)
    PM 5 5 miles E (trail)
S 15-Feb   6 15minLT (mile+35/40sec) 
Week Total 55.5 49-55
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 8 Pre-Comp M 10-Feb AM  3 3 miles E (optional)
    PM 5.5 4x1000 (85-89%) w/3min rec, Harts warm/cool
T 11-Feb AM  3 3 miles E - yoga
    PM 6 1600m Time Trial + warm/cool / striders
W 12-Feb AM  3 3 miles E  
    PM 8 18-24min AT (mile+1min) 
R 13-Feb AM  3 3 miles E - book discussion (Ch. 5-6)
    PM 5.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 14-Feb AM  3 3 miles E (optional)
    PM 4 4 miles E (trail)
S 15-Feb   5 10-15minLT (mile+35/40sec) 
Week Total 49 43-49
                           
LEVEL Week  Phase   Date   Mileage Workout
1 8 Pre-Comp M 10-Feb      
    PM 5 1600m Time Trial + warm/cool / striders
T 11-Feb AM 3 3 miles E - yoga (optional)
    PM 5 1600m Time Trial + warm/cool / striders
W 12-Feb      
    PM 6 18min AT (mile+1min) 
R 13-Feb AM 3 3 miles E (optional) - book disussion (Ch. 5-6)
    PM 5 8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 14-Feb      
    PM 3 3 miles E (trail)
S 15-Feb   5 5-10minLT (mile+35/40sec) 
Week Total 35 29-35 miles
                           
LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 10-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 11-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 12-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 13-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 14-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 15-Feb      
Week Total 10-15  

Mon, Feb 17, 2014
Total Distance
0.00

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:30; plyos AM Tues/Thurs; run on own Monday
   
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 9 Pre-Comp M 17-Feb AM  3 3 miles E  
    PM 8 4x1600 (85-89%) w/3min rec, Harts warm/cool
T 18-Feb AM  3 3 miles E - yoga
    PM 7 16x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
W 19-Feb AM  3 3 miles E  
    PM 6 15 minLT (or 10 miles 18-40 min AT)
R 20-Feb AM  3 3 miles E - book discussion (Ch. 6)
    PM 5 5 miles E (trail)
F 21-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 22-Feb   14 DogTown - if not running 1/2 then 6 miles w/15min LT Tempo
Week Total 59 (55 if not running 1/2)
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 9 Pre-Comp M 17-Feb AM  3 3 miles E  
    PM 5.5 4x1000 (85-89%) w/3min rec, Harts warm/cool
T 18-Feb AM  3 3 miles E - yoga
    PM 6 12x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
W 19-Feb AM  3 3 miles E  
    PM 5 10-15 minLT (or 8 miles 18-30 min AT)
R 20-Feb AM  3 3 miles E - book discussion (Ch. 6)
    PM 4 4 miles E (trail)
F 21-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 22-Feb   14 DogTown - if not running 1/2 then 5 miles w/10-15min LT Tempo
Week Total 53.5 (47.5 if not running 1/2)
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 9 Pre-Comp M 17-Feb AM  3 3 miles E (optional)
    PM 8 4x1600 (85-89%) w/3min rec, Harts warm/cool
T 18-Feb AM  3 3 miles E - yoga
    PM 7 16x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
W 19-Feb AM  3 3 miles E  
    PM 6 15 minLT (or 10 miles 18-40 min AT)
R 20-Feb AM  3 3 miles E - book discussion (Ch. 6)
    PM 5 5 miles E (trail)
F 21-Feb AM  3 3 miles E (optional)
    PM 4 3 miles E / striders
S 22-Feb   14 DogTown - if not running 1/2 then 6 miles w/15min LT Tempo
Week Total 59 (55 if not running 1/2; 53 if not running M/F AM)
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 9 Pre-Comp M 17-Feb AM  3 3 miles E  
    PM 5.5 4x1000 (85-89%) w/3min rec, Harts warm/cool
T 18-Feb AM  3 3 miles E - yoga
    PM 5.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
W 19-Feb AM  3 3 miles E  
    PM 5 10-15 minLT (or 7 miles 18-30 min AT)
R 20-Feb AM  3 3 miles E - book discussion (Ch. 6)
    PM 4 4 miles E (trail)
F 21-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 22-Feb   14 DogTown - if not running 1/2 then 5 miles w/10-15min LT Tempo
Week Total 53 (46.5 if not running 1/2; 47 if not running M/F AM)
                           
LEVEL Week  Phase   Date   Mileage Workout
1 9 Pre-Comp M 17-Feb      
    PM 5.5 4x1000 (85-89%) w/3min rec, Harts warm/cool
T 18-Feb AM  3 3 miles E - yoga (optional)
    PM 5 8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
W 19-Feb      
    PM 6 18min AT (or 5 miles 5-10 min LT) 
R 20-Feb AM  3 3 miles E (optional) - book disussion (Ch. 5-6)
    PM 5 8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 21-Feb      
    PM 4 3 miles E / striders
S 22-Feb   5 5-10 min LT or 6 miles 18 min AT
Week Total 36.5 (30.5 if not running T/R AM)
                           
LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 17-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 18-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 19-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 20-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 21-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 22-Feb      
Week Total 10-15  

Mon, Feb 24, 2014
Total Distance
0.00

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon/Wed; AM practice @ 6:30; plyos Mon/Wed AM
  Decathalon Mon-Fri
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 10 Pre-Comp M 24-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
T 25-Feb AM  3 3 miles E - yoga
    PM 6 6 miles w/ 4x fartleks
W 26-Feb AM  3 3 miles E  
    PM 6 Kosmin #2 w/ DI warm/cool
R 27-Feb AM  3 3 miles E - book discussion (Ch. 7)
    PM 4 3 miles E / striders
F 28-Feb AM  3 3 miles E  
    PM 7.5 10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
S 1-Mar   10 10 miles E (finish with some AT if feeling good)
Week Total 52.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 10 Pre-Comp M 24-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
T 25-Feb AM  3 3 miles E - yoga
    PM 4 4 miles w/ 4x fartleks
W 26-Feb AM  3 3 miles E  
    PM 4.5 Kosmin #2 w/Harts warm/cool
R 27-Feb AM  3 3 miles E - book discussion (Ch. 7)
    PM 4 3 miles E / striders
F 28-Feb AM  3 3 miles E  
    PM 6.5 10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
S 1-Mar   8 8 miles E (finish with some AT if feeling good)
Week Total 46  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 10 Pre-Comp M 24-Feb AM  3 3 miles E (optional)
    PM 5 4 miles E / striders
T 25-Feb AM  3 3 miles E - yoga
    PM 6 6 miles w/ 4x fartleks
W 26-Feb AM  3 3 miles E
    PM 5 Kosmin #2 w/Harts warm/cool
R 27-Feb AM  3 3 miles E - book discussion (Ch. 7)
    PM 4 3 miles E / striders
F 28-Feb AM  3 3 miles E (optional)  
    PM 6.5 10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
S 1-Mar   8 8 miles E (finish with some AT if feeling good)
Week Total 49.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 10 Pre-Comp M 24-Feb AM  3 3 miles E (optional)
    PM 4 3 miles E / striders
T 25-Feb AM  3 3 miles E - yoga
    PM 4 3 miles w/ 4 fartleks 
W 26-Feb AM 3 3 miles E
    PM 4.5 Kosmin #2 w/Harts warm/cool 
R 27-Feb AM  3 3 miles E - book discussion (Ch. 7)
    PM 4 3 miles E / striders
F 28-Feb AM  3 3 miles E (optional) 
    PM 6 8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
S 1-Mar   6 6 miles E (finish with some AT if feeling good)
Week Total 43  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 10 Pre-Comp M 24-Feb      
    PM 4 3 miles E / striders
T 25-Feb AM 3 3 miles E - yoga (optional)
    PM 3 3 miles E  
W 26-Feb AM    
    PM 4.5 Kosmin #2 w/Harts warm/coo 
R 27-Feb AM 3 3 miles E (optional) - book disussion (Ch. 7)
    PM 4 3 miles E / striders
F 28-Feb      
    PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
S 1-Mar   4 4 miles E (finish with some AT if feeling good)
Week Total 34.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 25-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 26-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 27-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 28-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 1-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 2-Mar      
Week Total 10-15  

Mon, Mar 03, 2014
Total Distance
0.00

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon/Wed; AM practice @ 6:30; plyos Mon/Wed AM
  RACE: Hurr All-Comers (all) Fri @ 4:00 HHS
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 11 Pre-Comp M 3-Mar AM  3 3 miles E
    PM 8.75 4x1600 (87-89%) w/3min rec, DI warm/cool
T 4-Mar AM  3 3 miles E - yoga
    PM 6 5 miles / striders
W 5-Mar AM  3 3 miles E
    PM 7.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
R 6-Mar AM  3 3 miles E - book discussion (Ch. 8)
    PM 6 5 miles E w/ 4x200 
F 7-Mar AM  3 3 miles E
    PM 7 RACE - Hurr All-Comers (get 7 total in)
S 8-Mar   11 20min AT-LT Progression
Week Total 61.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 11 Pre-Comp M 3-Mar AM  3 3 miles E
    PM 5.5 4x1000 (87-89%) w/3min rec, Harts warm/cool
T 4-Mar AM  3 3 miles E - yoga
    PM 5 4 miles / striders
W 5-Mar AM  3 3 miles E
    PM 6.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 6-Mar AM  3 3 miles E - book discussion (Ch. 8)
    PM 5 4 miles E w/ 4x200 
F 7-Mar AM  3 3 miles E  
    PM 6 RACE - Hurr All-Comers (get 6 total in)
S 8-Mar   8 15min  AT-LT Progression
Week Total 51.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 11 Pre-Comp M 3-Mar AM  3 3 miles E (optional)
    PM 8.75 4x1600 (87-89%) w/3min rec, DI warm/cool
T 4-Mar AM  3 3 miles E - yoga
    PM 6 5 miles / striders
W 5-Mar AM  3 3 miles E
    PM 7.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
R 6-Mar AM  3 3 miles E - book discussion (Ch. 8)
    PM 6 5 miles E w/ 4x200 
F 7-Mar AM  3 3 miles E (optional)  
    PM 7 RACE - Hurr All-Comers (get 7 total in)
S 8-Mar   8 20min AT  AT-LT Progression
Week Total 58.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 11 Pre-Comp M 3-Mar AM  4 3 miles E (optional)
    PM 5.5 4x1000 (84-89%) w/3min rec, Harts warm/cool
T 4-Mar AM  3 3 miles E (or AT with boys) - yoga 
    PM 5 4 miles / striders
W 5-Mar AM  3 3 miles E
    PM 6 8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 6-Mar AM  3 3 miles E - book discussion (Ch. 8)
    PM 5 4 miles E w/ 4x200 
F 7-Mar AM  3 3 miles E (optional)
    PM 6 RACE - Hurr All-Comers (get 6 total in)
S 8-Mar   7 15min AT  AT-LT Progression
Week Total 50.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 11 Pre-Comp M 3-Mar      
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 4-Mar AM 3 3 miles E - yoga (optional)
    PM 4 3 miles E / striders
W 5-Mar      
    PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 6-Mar AM 3 3 miles E (optional) - book disussion (Ch. 8)
    PM 4 3 miles Ew/ 4x200
F 7-Mar      
    PM 5 RACE - Hurr All-Comers (get 5 total in)
S 8-Mar   3 3 miles E w/ 1 mile hard finish
Week Total 33  
                           
LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 3-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 4-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 5-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 6-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 7-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 8-Mar      
Week Total 10-15  

Mon, Mar 10, 2014
Total Distance
0.00

THESE ARE THE WORKOUTS FOR SPRING BREAK WEEK - go back to last week if you need the 3rd - 8th.

Pine View Distance Workouts                  
NOTES: SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Wed @ PVHS; PM practice on own; plyos Tues/Thurs
   
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 12 Pre-Comp M 10-Mar AM  11 6x1600 (87-89%) w/3min rec, DI warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  12 20min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  7.5 6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool
    PM 3 3 miles E
F 14-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   7 7 miles E
Week Total 67.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 12 Pre-Comp M 10-Mar AM  5.5 4x1000 (87-89%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  10 15min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  5.25 4x800 @ 1600 pace) w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool
    PM 3 3 miles E
F 14-Mar AM  8 Old Man Hills 2x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   5 5 miles E
Week Total 54.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 12 Pre-Comp M 10-Mar AM  8.75 4x1600 (87-89%) w/3min rec, DI warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  10 20min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  5.25 4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, DI warm/cool
    PM 3 3 miles E
F 14-Mar AM  9.25 Old Man Hills 3x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   5 5 miles E
Week Total 59.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 12 Pre-Comp M 10-Mar AM  5.5 4x1000 (89-91%) w/3min rec, Harts warm/cool
    PM 4 3 miles E / striders
T 11-Mar AM  7 15min AT-LT Progression
    PM 3 3 miles E
W 12-Mar AM  5 4 miles E + 4x200
    PM 3 3 miles E
R 13-Mar AM  4 2x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 4x400 @ 800 pace, Harts warm/cool
    PM 3 3 miles E
F 14-Mar AM  8 Old Man Hills 2x(800, 400, 200)
    PM 3 3 miles E
S 15-Mar   3 3 miles E
Week Total 48.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 12 Pre-Comp M 10-Mar AM  5.5 4x1000 (89%) w/3min rec, Harts warm/cool
    PM    
T 11-Mar AM  3 3 miles E w/ 1 mile hard finish
    PM    
W 12-Mar AM  5 4 miles E + 4x200
    PM    
R 13-Mar AM  5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
    PM    
F 14-Mar AM  8 Old Man Hills 2x(800, 400, 200)
    PM    
S 15-Mar   3 3 miles E
Week Total 30  

Mon, Mar 17, 2014
Total Distance
0.00

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00p (Mon-Fri); weights Mon,Wed; AM practice @ 6:30; plyos Tues/Thurs AM
  RACE: Hurr Invite (Varsity) Fri&Sat 
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 13 Pre-Comp M 17-Mar AM  3 3 miles E
    PM 8.75 4x1600 (91%) w/3min rec, DI warm/cool
T 18-Mar AM  3 3 miles E - yoga
    PM 8 7 miles E / striders
W 19-Mar AM  3 3 miles E
    PM 7.5 6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool
R 20-Mar AM  3 3 miles E - book discussion (Ch. 9,10)
    PM 5 4 miles E + 4x200
F 21-Mar AM  3 3 miles E
    PM 6 RACE - Hurr Invite (get 6 total in)
S 22-Mar   10 RACE - Hurr Invite (get 10 total in w/ 15mins AT-LT Progression)
Week Total 60.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 13 Pre-Comp M 17-Mar AM  3 3 miles E
    PM 5.5 4x1000 (89-91%) w/3min rec, Harts warm/cool
T 18-Mar AM  3 3 miles E - yoga
    PM 5 4 miles / striders  - RU (run up with 2-boys)
W 19-Mar AM  3 3 miles E
    PM 5.25 4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool
R 20-Mar AM  3 3 miles E - book discussion (Ch. 9,10)
    PM 5 4 miles E + 4x200
F 21-Mar AM  3 3 miles E
    PM 5 RACE - Hurr Invite (get 5 total in)
S 22-Mar   8 RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression)
Week Total 48.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 13 Pre-Comp M 17-Mar AM  3 3 miles E (optional)
    PM 7.75 4x1600 (89-91%) w/3min rec, Harts warm/cool
T 18-Mar AM  3 3 miles E - yoga
    PM 5 4 miles / striders
W 19-Mar AM  3 3 miles E
    PM 5.25 4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, DI warm/cool
R 20-Mar AM  3 3 miles E - book discussion (Ch. 9,10)
    PM 5 4 miles E + 4x200
F 21-Mar AM  3 3 miles E (optional)
    PM 5 RACE - Hurr Invite (get 5 total in)
S 22-Mar   8 RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression)
Week Total 51  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 13 Pre-Comp M 17-Mar AM  3 3 miles E (optional)
    PM 5.5 4x1000 (89-91%) w/3min rec + 2x300 F, Harts warm/cool
T 18-Mar AM  3 3 miles E - yoga
    PM 5 4 miles E / striders
W 19-Mar AM  3 3 miles E - RU (run up with boys/AT)
    PM 4 2x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 4x400 @ 800 pace, Harts warm/cool
R 20-Mar AM  3 3 miles E - book discussion (Ch. 9,10)
    PM 5 4 miles E + 4x200  - RU (run up with 3-g)
F 21-Mar AM  3 3 miles E (optional)
    PM 5 RACE - Hurr Invite (get 5 total in)
S 22-Mar   8 RACE - Hurr Invite (get 8 total in w/ 10-15mins AT-LT Progression)
Week Total 47.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 13 Pre-Comp M 17-Mar AM     
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 18-Mar AM  3 3 miles E - yoga (optional)
    PM 4 3 miles E / striders
W 19-Mar AM     
    PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
R 20-Mar AM  3 3 miles E - book discussion (Ch. 9,10) (optional)
    PM 4 3 miles E + 4x200
F 21-Mar AM     
    PM 4 4 miles E
S 22-Mar   3 3 miles E w/ 1 mile hard finish
Week Total 32  

Mon, Mar 31, 2014
Total Distance
0.00

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 pm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:30; plyos Mon/Wed AM
  RACE: SC All-Comers (various athletes) Tues 
  RACE: SDH Invite (Var) Fri/Sat 
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 15 Comp M 31-Mar AM  3 3 miles E
    PM 9 4x1600 (91%) w/3min rec, DI warm/cool
T 1-Apr AM  3 3 miles E
    PM 11 10 miles / striders
W 2-Apr AM  3 3 miles E
    PM 7.5 6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool
R 3-Apr AM  3 3 miles E - book discussion (Ch. 12/13)
    PM 5 4 miles E w/ 4x200
F 4-Apr AM  3 3 miles E 
    PM 6 RACE - PV Invite (get 6 total in)
S 5-Apr   7 RACE - PV Invite (get 7 total in w/ 15mins AT-LT Progression)
Week Total 60.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 15 Comp M 31-Mar AM  3 3 miles E
    PM 5.5 4x1000 (91%) w/3min rec, Harts warm/cool
T 1-Apr AM  3 3 miles E
    PM 9 8 miles / striders
W 2-Apr AM  3 3 miles E
    PM 5.25 4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool
R 3-Apr AM  3 3 miles E - book discussion (Ch. 12/13)
    PM 5 4 miles E w/ 4x200
F 4-Apr AM  3 3 miles E 
    PM 5 RACE - PV Invite (get 5 total in)
S 5-Apr   6 RACE - PV Invite (get 6 total in w/ 15mins AT-LT Progression)
Week Total 50.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 15 Comp M 31-Mar AM  3 3 miles E (optional)
    PM 5 4 miles E - 1 mile jog curves/sprint straights - 5xhill sprints
T 1-Apr AM  3 3 miles E
    PM 6 RACE - SC All-Comers (get 6 total in)
W 2-Apr AM  3 3 miles E
    PM 8 4x1600 (89-91%) w/3min rec, Harts warm/cool
R 3-Apr AM  3 3 miles E - book discussion (Ch. 12/13)
    PM 5 4 miles E w/ 4x200
F 4-Apr AM  3 3 miles E (optional)
    PM 6 RACE - PV Invite (get 6 total in)
S 5-Apr   8 RACE - PV Invite (get 8 total in w/ 15mins AT-LT Progression)
Week Total 53  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 15 Comp M 31-Mar AM  3 3 miles E (optional)
    PM 4 3 miles E - 1 mile jog curves/sprint straights - 5xhill sprints
T 1-Apr AM  3 3 miles E
    PM 6 RACE - SC All-Comers (get 6 total in)
W 2-Apr AM  3 3 miles E
    PM 5.5 4x1000 (91%) w/3min rec, Harts warm/cool
R 3-Apr AM  3 3 miles E - book discussion (Ch. 12/13)
    PM 5 4 miles E w/ 4x200
F 4-Apr AM  3 3 miles E (optional)
    PM 5 RACE - PV Invite (get 5 total in)
S 5-Apr   7 RACE - PV Invite (get 7 total in w/ 15mins AT-LT Progression)
Week Total 47.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 15 Comp M 31-Mar AM     
    PM 3 2 miles E - 1 mile jog curves/sprint straights - 5xhill sprints
T 1-Apr AM  3 3 miles E - yoga (optional)
    PM 4 RACE - SC All-Comers (get 4 total in)
W 2-Apr AM     
    PM 5 4 miles E + 4x200
R 3-Apr AM  3 3 miles E - book discussion (Ch. 12/13) (optional)
    PM 5 4 miles E w/ 4x200
F 4-Apr AM     
    PM 4 4 miles E
S 5-Apr   3 3 miles E w/ 1 mile hard finish
Week Total 30  

Mon, Apr 07, 2014
Total Distance
0.00

This info is for the week of April 7th - go to previous weeks for earlier workouts:

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 pm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:30; plyos Mon/Weds AM; Mon AM 6:00!
  RACE: Panther Relays (all) Tues
  RACE: Dixie Invite (varsity) Fri/Sat 
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 16 Comp M 7-Apr AM  7 4x1600 (91%) w/3min rec, Pizza warm/cool
    PM 5 4 miles E / striders
T 8-Apr AM  3 3 miles E - yoga
    PM 7 RACE - DI warm/cool and race
W 9-Apr AM  3 3 miles E
    PM 6.5 1600: 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/DI warm/cool            800: 600(R+4),400(R+2),300(R),200(R-4),100(R-2) 
R 10-Apr AM  3 3 miles E - book discussion (Ch. 14/15)
    PM 5 4 miles E w/ 4x200
F 11-Apr AM  3 3 miles E 
    PM 6 RACE - Dixie Invite (get 6 miles in total)
S 12-Apr   6 RACE - Dixie Invite (get 6 miles in total)
Week Total 54.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 16 Comp M 7-Apr AM  4.5 4x1000 (91%) w/3min rec, Pizza warm/cool
    PM 5 4 miles E / striders
T 8-Apr AM  3 3 miles E - yoga
    PM 6 RACE - Harts warm/cool and race
W 9-Apr AM  3 3 miles E
    PM 5.5 1600: 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/Harts warm/cool            800: 600(R+4),400(R+2),300(R),200(R-4),100(R-2) 
R 10-Apr AM  3 3 miles E - book discussion (Ch. 14/15)
    PM 5 4 miles E w/ 4x200
F 11-Apr AM  3 3 miles E 
    PM 5 RACE - Dixie Invite (get 5 miles in total)
S 12-Apr   5 RACE - Dixie Invite (get 5 miles in total)
Week Total 48  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 16 Comp M 7-Apr AM  7 4x1600 (91%) w/3min rec, Pizza warm/cool
    PM 5 4 miles E / striders
T 8-Apr AM  3 3 miles E - yoga
    PM 7 RACE - DI warm/cool and race
W 9-Apr AM  3 3 miles E
    PM 6.5 1600: 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/DI warm/cool            800: 600(R+4),400(R+2),300(R),200(R-4),100(R-2) 
R 10-Apr AM  3 3 miles E - book discussion (Ch. 14/15)
    PM 5 4 miles E w/ 4x200
F 11-Apr AM  3 3 miles E (optional)
    PM 5 RACE - Dixie Invite (get 5 miles in total)
S 12-Apr   5 RACE - Dixie Invite (get 5 miles in total)
Week Total 52.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 16 Comp M 7-Apr AM  4.5 4x1000 (91%) w/3min rec, Pizza warm/cool
    PM 5 4 miles E / striders
T 8-Apr AM  3 3 miles E - yoga
    PM 6 RACE - Harts warm/cool and race
W 9-Apr AM  3 3 miles E
    PM 5.5 1600: 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/Harts warm/cool            800: 600(R+4),400(R+2),300(R),200(R-4),100(R-2) 
R 10-Apr AM  3 3 miles E - book discussion (Ch. 14/15)
    PM 5 4 miles E w/ 4x200
F 11-Apr AM  3 3 miles E (optional)
    PM 5 RACE - Dixie Invite (get 5 miles in total)
S 12-Apr   5 RACE - Dixie Invite (get 5 miles in total)
Week Total 48  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 16 Comp M 7-Apr AM     
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 8-Apr AM  3  3 miles E - yoga (optional)
    PM 6 RACE - Harts warm/cool and race
W 9-Apr AM     
    PM 4 1600: 400(R+2),300(R-2),200(R-5) w/Harts warm/cool 
R 10-Apr AM  3 3 miles E - book discussion (Ch. 14/15) (optional)
    PM 5 4 miles E w/ 4x200
F 11-Apr AM     
    PM 4 4 miles E
S 12-Apr   3 3 miles E w/ 1 mile hard finish
Week Total 33.5  

Mon, Apr 14, 2014
Total Distance
0.00

This is for the week of April 14th - go back a week if you need to...

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 pm (Mon-Thurs); weights Mon,Wed @ PVHS; AM practice @ 6:30; plyos Mon/Weds AM; Mon AM 6:00!
  Easter Break - TEAM PRACTICE FRIDAY(4/18) & MONDAY(4/21) AT 8:00!
  RACE: Snow Canyon Invite (most athletes) Thurs
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 17 Comp M 14-Apr AM  7 4x1600 (93%) w/3min rec, Pizza warm/cool
    PM 4 3 miles E / striders
T 15-Apr AM  3 3 miles E - yoga
    PM 6 Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ DI warm/cool
W 16-Apr AM  3 3 miles E
    PM 5 4 miles E w/ 4x200
R 17-Apr AM  3 3 miles E - book discussion (Ch. 16/17)
    PM 5 RACE - Snow Canyon Invite (get 5 miles in total)
F 18-Apr AM  5.5 1600: 600(R),400(R),300(R-3),200(R-5),100(R-2) w/Harts warm/cool            800: 600(R+2),400(R),300(R),200(R-4),100(R-2) 
    PM 3 3 miles E
S 19-Apr   10 10 miles E w/ hard finish (10-15 mins)
Week Total 54.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 17 Comp M 14-Apr AM  4.5 4x1000 (93%) w/3min rec, Pizza warm/cool
    PM 4 3 miles E / striders
T 15-Apr AM  3 3 miles E - yoga
    PM 5 Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool
W 16-Apr AM  3 3 miles E
    PM 5 4 miles E w/ 4x200
R 17-Apr AM  3 3 miles E - book discussion (Ch. 16/17)
    PM 5 RACE - Snow Canyon Invite (get 5 miles in total)
F 18-Apr AM  5.5 1600: 600(R),400(R),300(R-3),200(R-5),100(R-2) w/Harts warm/cool            800: 600(R+2),400(R),300(R),200(R-4),100(R-2) 
    PM 3 3 miles E
S 19-Apr   8 8 miles E w/ hard finish (10 mins)
Week Total 49  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys 17 Comp M 14-Apr AM  7 4x1600 (93%) w/3min rec, Pizza warm/cool
    PM 4 3 miles E / striders
T 15-Apr AM  3 3 miles E - yoga
    PM 5 Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool
W 16-Apr AM  3 3 miles E
    PM 5 4 miles E w/ 4x200
R 17-Apr AM  3 3 miles E - book discussion (Ch. 16/17)
    PM 5 RACE - Snow Canyon Invite (get 5 miles in total)
F 18-Apr AM  5.5 1600: 600(R),400(R),300(R-3),200(R-5),100(R-2) w/Harts warm/cool            800: 600(R+2),400(R),300(R),200(R-4),100(R-2) 
    PM 3 3 miles E (optional)
S 19-Apr   8 8 miles E w/ hard finish (10 mins)
Week Total 51.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls 17 Comp M 14-Apr AM  4.5 4x1000 (93%) w/3min rec, Pizza warm/cool
    PM 4 3 miles E / striders
T 15-Apr AM  3 3 miles E - yoga
    PM 5 Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool
W 16-Apr AM  3 3 miles E
    PM 5 4 miles E w/ 4x200
R 17-Apr AM  3 3 miles E - book discussion (Ch. 16/17)
    PM 5 RACE - Snow Canyon Invite (get 5 miles in total)
F 18-Apr AM  5.5 1600: 600(R),400(R),300(R-3),200(R-5),100(R-2) w/Harts warm/cool            800: 600(R+2),400(R),300(R),200(R-4),100(R-2) 
    PM 3 3 miles E (optional)
S 19-Apr   6 6 miles E w/ hard finish (10 mins)
Week Total 47  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 17 Comp M 14-Apr AM     
    PM 5.5 4x1000 (91%) w/3min rec, Harts warm/cool
T 15-Apr AM  3 3 miles E - yoga (optional)
    PM 5 Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool
W 16-Apr AM     
    PM 4 3 miles E w/ 4x200
R 17-Apr AM  3 3 miles E - book discussion (Ch. 16/17) (optional)
    PM 4 RACE - Snow Canyon Invite (get 4 miles in total)
F 18-Apr AM  4 1600: 400(R+2),300(R-2),200(R-5) w/Harts warm/cool 
    PM    
S 19-Apr   3 3 miles E w/ 1 mile hard finish
Week Total 31.5  

Mon, Apr 21, 2014
Total Distance
0.00

This post is for the week of April 21st-27th - PRACTICE MONDAY MORNING AT 8:00!

Pine View Distance Workouts                  
NOTES: practice held @ PVHS @ 3:00 pm (Tues-Fri); weights M,W @ PVHS; AM practice @ 6:30; plyos M,Wam; MON practice at 8:00AM
  RACE: 6th-12th @ Desert Hills (JV) Thur 
  RACE: SUU Invite (varsity) Fri/Sat   /   Davis Invite (selected) Sat
  800, 1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 18 Comp M 21-Apr AM  8 4x1600 (93%) w/3min rec, Harts warm/cool
    PM 3 3 miles E
T 22-Apr AM  3 3 miles E - yoga 
    PM 6.5 1600: 10x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool               800: 10x200 (@ R - 3-4 secs w/decreasing rec) (5.5 total distance)
W 23-Apr AM  3 3 miles E
    PM 7 7 miles E
R 24-Apr AM  3 3 miles E - book discussion (Ch. 18)
    PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders
F 25-Apr AM  3 3 miles E 
    PM 5 4 miles E w/ 4x200
S 26-Apr   5 RACE - Davis Invite (get 5 miles in total)
Week Total 52  
                           
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 18 Comp M 21-Apr AM  5.5 4x1000 (93%) w/3min rec, Harts warm/cool
    PM 3 3 miles E
T 22-Apr AM  3 3 miles E - yoga 
    PM 6 1600: 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool               800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance)
W 23-Apr AM  3 3 miles E
    PM 5 5 miles E
R 24-Apr AM  3 3 miles E - book discussion (Ch. 18)
    PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders
F 25-Apr AM  3 3 miles E 
    PM 5 RACE - SUU Invite (get 5 miles in total)
S 26-Apr   5 RACE - SUU Invite (get 5 miles in total)
Week Total 47  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys: RACING @ SUU/         Davis 18 Comp M 21-Apr AM  8 4x1600 (93%) w/3min rec, Harts warm/cool
    PM 3 3 miles E
T 22-Apr AM  3 3 miles E - yoga 
    PM 6 1600: 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool               800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance)
W 23-Apr AM  3 3 miles E
    PM 6 6 miles E
R 24-Apr AM  3 3 miles E - book discussion (Ch. 18)
    PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders
F 25-Apr AM  3 3 miles E (optional)
    PM 5 RACE - SUU Invite (get 5 miles in total) - 4 miles E w/ 4x200 for those to Davis
S 26-Apr   5 RACE - SUU / Davis Invite (get 5 miles in total)
Week Total 50.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Boys: RACING @ DH 18 Comp M 21-Apr AM  5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders
    PM 3 3 miles E
T 22-Apr AM  3 3 miles E - yoga 
    PM 6 1600: 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool               800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance)
W 23-Apr AM  3 3 miles E
    PM 5 4 miles E w/ 4x200
R 24-Apr AM  3 3 miles E - book discussion (Ch. 18)
    PM 5 RACE - 6-12 @ DH (get 5 miles in total)
F 25-Apr AM  3 3 miles E (optional)
    PM 5 5 miles E
S 26-Apr   5 5 miles E
Week Total 46.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls: RACING @ SUU 18 Comp M 21-Apr AM  5.5 4x1000 (93%) w/3min rec, Harts warm/cool
    PM 3 3 miles E
T 22-Apr AM  3 3 miles E - yoga 
    PM 5.25 1600: 6x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool               800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance)
W 23-Apr AM  3 3 miles E
    PM 5 5 miles E
R 24-Apr AM  3 3 miles E - book discussion (Ch. 18)
    PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders
F 25-Apr AM  3 3 miles E 
    PM 5 RACE - SUU Invite (get 5 miles in total)
S 26-Apr   5 RACE - SUU Invite (get 5 miles in total)
Week Total 46.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls: RACING @ DH 18 Comp M 21-Apr AM  5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders
    PM 3 3 miles E
T 22-Apr AM  3 3 miles E - yoga 
    PM 5.25 1600: 6x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool               800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance)
W 23-Apr AM  3 3 miles E
    PM 5 4 miles E w/ 4x200
R 24-Apr AM  3 3 miles E - book discussion (Ch. 18)
    PM 5 RACE - 6-12 @ DH (get 5 miles in total)
F 25-Apr AM  3 3 miles E 
    PM 5 5 miles E
S 26-Apr   5 5 miles E
Week Total 45.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 18 Comp M 21-Apr AM  5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders
    PM    
T 22-Apr AM  3 3 miles E - yoga (optional)
    PM 4.5 1600: 4x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool               800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance)
W 23-Apr AM     
    PM 4 3 miles E w/ 4x200
R 24-Apr AM  3 3 miles E - book discussion (Ch. 18) (optional)
    PM 5 RACE - 6-12 @ DH (get 5 miles in total)
F 25-Apr AM     
    PM 4 4 miles E
S 26-Apr   3 3 miles E w/ 1 mile hard finish
Week Total 32  

Comments
From Carson Horsbra on Thu, Feb 16, 2017 at 08:58:04 from 205.126.15.47

Dang this is cool! It's a lot harder to look at then a spreadsheet, but it's the thought that counts

From Holt on Thu, Feb 16, 2017 at 13:14:02 from 204.113.54.110

that is from 3 years ago...

I am glad that you are using your time wisely to look up old frb's!

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