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Mon, Apr 16, 2012 |
| Total Distance |
| 0.00 |
| Pine
View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)-
weights/plyos Tues. after practice |
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RACE: Panther Relays - Weds.; Dixie Invite -
Fri/Sat |
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1600-3200 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
16 |
III |
M |
9-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
10x400 R-1 w/1min rec (DI
warm/cool) |
| T |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
7 miles E / striders |
| W |
11-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE 6
miles total (use as long Interval workout) |
| R |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE 5
miles total |
| S |
14-Apr |
|
5 |
RACE 5
miles total |
| Week
Total |
53 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
16 |
III |
M |
9-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6.75 |
8x400 R-1 w/1min rec (DI
warm/Hart's cool) |
| T |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E / striders |
| W |
11-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE 6
miles total (use as long Interval workout) |
| R |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE 5
miles total |
| S |
14-Apr |
|
5 |
RACE 5
miles total |
| Week
Total |
49.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
16 |
III |
M |
9-Apr |
|
|
|
| |
|
PM |
6.75 |
8x400 R-1 w/1min rec (DI
warm/Hart's cool) |
| T |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E / striders |
| W |
11-Apr |
|
|
|
| |
|
PM |
6 |
RACE 6
miles total (use as long Interval workout) |
| R |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE 5
miles total |
| S |
14-Apr |
|
5 |
RACE 5
miles total |
| Week
Total |
43.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
16 |
III |
M |
9-Apr |
|
|
|
| |
|
PM |
6.5 |
7x400 R-1 w/1min rec (DI
warm/Hart's cool) |
| T |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E / striders |
| W |
11-Apr |
|
|
|
| |
|
PM |
6 |
RACE 6
miles total (use as long Interval workout) |
| R |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
RACE 5
miles total |
| S |
14-Apr |
|
5 |
RACE 5
miles total |
| Week
Total |
43.5 |
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| |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
16 |
III |
M |
9-Apr |
|
|
|
| |
|
PM |
6.5 |
7x400 R-1 w/1min rec (DI
warm/Hart's cool) |
| T |
10-Apr |
|
|
|
| |
|
PM |
6 |
5 miles E / striders |
| W |
11-Apr |
|
|
|
| |
|
PM |
5 |
RACE 5
miles total (use as long Interval workout) |
| R |
12-Apr |
|
|
|
| |
|
PM |
4 |
3 miles E / 4x200 |
| F |
13-Apr |
|
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| |
|
PM |
4 |
4 miles E |
| S |
14-Apr |
|
4 |
4 miles E |
| Week
Total |
29.5 |
|
| Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)-
weights/plyos Tues. after practice |
|
RACE: Panther Relays - Weds.; Dixie Invite -
Fri/Sat - moving
to Phase IV this week |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
800 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Boys |
16 |
IV |
M |
9-Apr |
|
|
|
| |
|
PM |
5 |
5xstriders + 6x200 F w/2min rec (Hart's warm/cool) |
| T |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E / striders |
| W |
11-Apr |
|
|
|
| |
|
PM |
5 |
RACE 5
miles total (use as long Interval workout) |
| R |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
RACE 4
miles total |
| S |
14-Apr |
|
4 |
RACE 4
miles total |
| Week
Total |
36 |
|
|
|
|
|
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|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| Girls |
16 |
IV |
M |
9-Apr |
|
|
|
| |
|
PM |
5 |
5xstriders + 6x200 F w/2min rec (Hart's warm/cool) |
| T |
10-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E / striders |
| W |
11-Apr |
|
|
|
| |
|
PM |
5 |
RACE 5
miles total (use as long Interval workout) |
| R |
12-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
RACE 4
miles total |
| S |
14-Apr |
|
4 |
RACE 4
miles total |
| Week
Total |
36 |
|
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