It's July! So, a new month to continue/START tracking your heart rate at pvxc.blogspot.com. Important for the week: Thursday July 4th, we will not be holding organized team practice, but you should run whether it is by yourself or in an organized group. And Friday's practice will be at Tonaquint Park (so Coach Roberts doesn't have to drive quite as far for once!) Monday: mile/1K repeats - get your correct pace from the chart at pvxc.blogspot "15 min. VO2 max test results/workouts" Tuesday: Barefooting on the grass and striders - also Kids' Club Wednesday: 30/30 workout - get correct distance from the chart at pvxc.blogspot "6 min vVO2 max test results/workouts" - repeats to failure, max out at 40, work on recovery jog to half of 30 sec hard distance Thursday: no team practice - hilly run Friday: @ Tonaquint Park - longer run, bring your GPS watches to help mark distance Saturday: shorter easy run
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View XC Workouts |
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| NOTES: |
practice held @ Wash. Elem. @ 7:00am (Mon-Weds)/Fri
practice held @ Tonaquint Park (near Green Valley) / no
team practice Thurs. |
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Kids Club held Tues @ Wash. Elem. @ 8:30am / notice
level 3 boys split to group A and B (based on readiness for mileage) |
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For anyone who has not done the following: 15min
VO2max test on Mon - 6min vVo2max test on Wed |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Boys: Byron, Abel, Matt |
5 |
Base |
M |
1-Jul |
AM |
6 |
3xDirt Mile repeats @
VO2Max 80% - 3min rec. / 1mile warm+cool to mileage |
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| T |
2-Jul |
AM |
5 |
4 miles E (Grass) w/ striders |
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| W |
3-Jul |
AM |
5 |
1 mile warm + 30/30 + cool
to 5 miles total |
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| R |
4-Jul |
AM |
6 |
6 miles hilly run |
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| F |
5-Jul |
AM |
8 |
8 miles E |
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| S |
6-Jul |
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5 |
5 miles E |
| Week
Total |
35 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys
Reed, Josh F., Dave, Hunter, Krenshaw, Kyler |
5 |
Base |
M |
1-Jul |
AM |
6 |
3xDirt Mile repeats @
VO2Max 80% - 3min rec. / 1mile warm+cool to mileage |
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| T |
2-Jul |
AM |
5 |
4 miles E (Grass) w/ striders |
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| W |
3-Jul |
AM |
5 |
1 mile warm + 30/30 + cool
to 5 miles total |
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| R |
4-Jul |
AM |
6 |
6 miles hilly run |
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| F |
5-Jul |
AM |
8 |
8 miles E |
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| S |
6-Jul |
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4 |
4 miles E |
| Week
Total |
34 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Girls |
5 |
Base |
M |
1-Jul |
AM |
4.5 |
3xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
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| T |
2-Jul |
AM |
4 |
3 miles E (Grass) w/ striders |
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| W |
3-Jul |
AM |
5 |
1 mile warm + 30/30 + cool
to 5 miles total |
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| R |
4-Jul |
AM |
4 |
4 miles hilly run |
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| F |
5-Jul |
AM |
7 |
7 miles E |
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| S |
6-Jul |
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4 |
4 miles E |
| Week
Total |
28.5 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Boys |
5 |
Base |
M |
1-Jul |
AM |
4.5 |
3xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
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| T |
2-Jul |
AM |
5 |
4 miles E (Grass) w/ striders |
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| W |
3-Jul |
AM |
5 |
1 mile warm + 30/30 + cool
to 5 miles total |
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| R |
4-Jul |
AM |
4 |
4 miles hilly run |
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| F |
5-Jul |
AM |
7 |
7 miles E |
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| S |
6-Jul |
|
4 |
4 miles E |
| Week
Total |
29.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
5 |
Base |
M |
1-Jul |
AM |
4.5 |
3xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
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| T |
2-Jul |
AM |
4 |
3 miles E (Grass) w/ striders |
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| W |
3-Jul |
AM |
4.5 |
1 mile warm + 30/30 + cool
to 4.5 miles total |
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| R |
4-Jul |
AM |
3 |
3 miles hilly run |
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| F |
5-Jul |
AM |
4 |
4 miles E |
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| S |
6-Jul |
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3 |
3 miles E |
| Week
Total |
23 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
5 |
Base |
M |
1-Jul |
AM |
3.75 |
2xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
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| T |
2-Jul |
AM |
3 |
2 miles E (Grass) w/striders |
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| W |
3-Jul |
AM |
3.5 |
.5 mile warm + 30/30 + cool
to 3.5 miles total |
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| R |
4-Jul |
AM |
2 |
2 miles E |
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| F |
5-Jul |
AM |
3 |
3 miles E |
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| S |
6-Jul |
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3 |
3 miles E |
| Week
Total |
18.25 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| beginner |
|
Base |
M |
1-Jul |
AM |
3.75 |
2xDirt 1K repeats @ VO2Max
80% - 3min rec. / 1mile warm+cool to mileage |
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| T |
2-Jul |
AM |
2 |
1 miles E (Grass) w/striders |
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| W |
3-Jul |
AM |
2 |
.5 mile warm + 30/30 + cool
to 2 miles total |
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| R |
4-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| F |
5-Jul |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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| S |
6-Jul |
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2 |
2 miles E (20-30 min. run/walk) |
| Week
Total |
13.75 |
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