PVXC

Mon, Apr 21, 2014

Mon, 21 Apr 2014 06:00:00

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

Comp

21-Apr

4x1600 (93%) w/3min rec, Harts warm/cool

3 miles E

22-Apr

3 miles E - yoga

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)

23-Apr

3 miles E

7 miles E

24-Apr

3 miles E - book discussion (Ch. 18)

5.5

Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

25-Apr

3 miles E

4 miles E w/ 4x200

26-Apr

RACE - Davis Invite (get 5 miles in total)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

3-Girls

Comp

21-Apr

5.5

4x1000 (93%) w/3min rec, Harts warm/cool

3 miles E

22-Apr

3 miles E - yoga

1600: 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool 800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance)

23-Apr

3 miles E

5 miles E

24-Apr

3 miles E - book discussion (Ch. 18)

5.5

Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

25-Apr

3 miles E

RACE - SUU Invite (get 5 miles in total)

26-Apr

RACE - SUU Invite (get 5 miles in total)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

2-Boys: RACING @ SUU/ Davis

Comp

21-Apr

4x1600 (93%) w/3min rec, Harts warm/cool

3 miles E

22-Apr

3 miles E - yoga

1600: 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool 800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance)

23-Apr

3 miles E

6 miles E

24-Apr

3 miles E - book discussion (Ch. 18)

5.5

Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

25-Apr

3 miles E (optional)

RACE - SUU Invite (get 5 miles in total) - 4 miles E w/ 4x200 for those to Davis

26-Apr

RACE - SUU / Davis Invite (get 5 miles in total)

Week Total

50.5

LEVEL

Week

Phase

Date

Mileage

Workout

2-Boys: RACING @ DH

Comp

21-Apr

5.5

Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

3 miles E

22-Apr

3 miles E - yoga

1600: 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool 800: 8x200 (@ R - 3-4 secs w/decreasing rec) (5 total distance)

23-Apr

3 miles E

4 miles E w/ 4x200

24-Apr

3 miles E - book discussion (Ch. 18)

RACE - 6-12 @ DH (get 5 miles in total)

25-Apr

3 miles E (optional)

5 miles E

26-Apr

5 miles E

Week Total

46.5

LEVEL

Week

Phase

Date

Mileage

Workout

2-Girls: RACING @ SUU

Comp

21-Apr

5.5

4x1000 (93%) w/3min rec, Harts warm/cool

3 miles E

22-Apr

3 miles E - yoga

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)

23-Apr

3 miles E

5 miles E

24-Apr

3 miles E - book discussion (Ch. 18)

5.5

Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

25-Apr

3 miles E

RACE - SUU Invite (get 5 miles in total)

26-Apr

RACE - SUU Invite (get 5 miles in total)

Week Total

46.25

LEVEL

Week

Phase

Date

Mileage

Workout

2-Girls: RACING @ DH

Comp

21-Apr

5.5

Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

3 miles E

22-Apr

3 miles E - yoga

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)

23-Apr

3 miles E

4 miles E w/ 4x200

24-Apr

3 miles E - book discussion (Ch. 18)

RACE - 6-12 @ DH (get 5 miles in total)

25-Apr

3 miles E

5 miles E

26-Apr

5 miles E

Week Total

45.75

LEVEL

Week

Phase

Date

Mileage

Workout

Comp

21-Apr

5.5

Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

22-Apr

3 miles E - yoga (optional)

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)

23-Apr

3 miles E w/ 4x200

24-Apr

3 miles E - book discussion (Ch. 18) (optional)

RACE - 6-12 @ DH (get 5 miles in total)

25-Apr

4 miles E

26-Apr

3 miles E w/ 1 mile hard finish

Week Total

Mon, Apr 14, 2014

Mon, 14 Apr 2014 06:00:00

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

Comp

14-Apr

4x1600 (93%) w/3min rec, Pizza warm/cool

3 miles E / striders

15-Apr

3 miles E - yoga

Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ DI warm/cool

16-Apr

3 miles E

4 miles E w/ 4x200

17-Apr

3 miles E - book discussion (Ch. 16/17)

RACE - Snow Canyon Invite (get 5 miles in total)

18-Apr

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)

3 miles E

19-Apr

10 miles E w/ hard finish (10-15 mins)

Week Total

54.5

LEVEL

Week

Phase

Date

Mileage

Workout

3-Girls

Comp

14-Apr

4.5

4x1000 (93%) w/3min rec, Pizza warm/cool

3 miles E / striders

15-Apr

3 miles E - yoga

Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool

16-Apr

3 miles E

4 miles E w/ 4x200

17-Apr

3 miles E - book discussion (Ch. 16/17)

RACE - Snow Canyon Invite (get 5 miles in total)

18-Apr

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)

3 miles E

19-Apr

8 miles E w/ hard finish (10 mins)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

2-Boys

Comp

14-Apr

4x1600 (93%) w/3min rec, Pizza warm/cool

3 miles E / striders

15-Apr

3 miles E - yoga

Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool

16-Apr

3 miles E

4 miles E w/ 4x200

17-Apr

3 miles E - book discussion (Ch. 16/17)

RACE - Snow Canyon Invite (get 5 miles in total)

18-Apr

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)

3 miles E (optional)

19-Apr

8 miles E w/ hard finish (10 mins)

Week Total

51.5

LEVEL

Week

Phase

Date

Mileage

Workout

2-Girls

Comp

14-Apr

4.5

4x1000 (93%) w/3min rec, Pizza warm/cool

3 miles E / striders

15-Apr

3 miles E - yoga

Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool

16-Apr

3 miles E

4 miles E w/ 4x200

17-Apr

3 miles E - book discussion (Ch. 16/17)

RACE - Snow Canyon Invite (get 5 miles in total)

18-Apr

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)

3 miles E (optional)

19-Apr

6 miles E w/ hard finish (10 mins)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

Comp

14-Apr

5.5

4x1000 (91%) w/3min rec, Harts warm/cool

15-Apr

3 miles E - yoga (optional)

Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool

16-Apr

3 miles E w/ 4x200

17-Apr

3 miles E - book discussion (Ch. 16/17) (optional)

RACE - Snow Canyon Invite (get 4 miles in total)

18-Apr

1600: 400(R+2),300(R-2),200(R-5) w/Harts warm/cool

19-Apr

3 miles E w/ 1 mile hard finish

Week Total

31.5

Mon, Apr 07, 2014

Mon, 07 Apr 2014 06:00:00

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

Comp

7-Apr

4x1600 (91%) w/3min rec, Pizza warm/cool

4 miles E / striders

8-Apr

3 miles E - yoga

RACE - DI warm/cool and race

9-Apr

3 miles E

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)

10-Apr

3 miles E - book discussion (Ch. 14/15)

4 miles E w/ 4x200

11-Apr

3 miles E

RACE - Dixie Invite (get 6 miles in total)

12-Apr

RACE - Dixie Invite (get 6 miles in total)

Week Total

54.5

LEVEL

Week

Phase

Date

Mileage

Workout

3-Girls

Comp

7-Apr

4.5

4x1000 (91%) w/3min rec, Pizza warm/cool

4 miles E / striders

8-Apr

3 miles E - yoga

RACE - Harts warm/cool and race

9-Apr

3 miles E

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)

10-Apr

3 miles E - book discussion (Ch. 14/15)

4 miles E w/ 4x200

11-Apr

3 miles E

RACE - Dixie Invite (get 5 miles in total)

12-Apr

RACE - Dixie Invite (get 5 miles in total)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

2-Boys

Comp

7-Apr

4x1600 (91%) w/3min rec, Pizza warm/cool

4 miles E / striders

8-Apr

3 miles E - yoga

RACE - DI warm/cool and race

9-Apr

3 miles E

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)

10-Apr

3 miles E - book discussion (Ch. 14/15)

4 miles E w/ 4x200

11-Apr

3 miles E (optional)

RACE - Dixie Invite (get 5 miles in total)

12-Apr

RACE - Dixie Invite (get 5 miles in total)

Week Total

52.5

LEVEL

Week

Phase

Date

Mileage

Workout

2-Girls

Comp

7-Apr

4.5

4x1000 (91%) w/3min rec, Pizza warm/cool

4 miles E / striders

8-Apr

3 miles E - yoga

RACE - Harts warm/cool and race

9-Apr

3 miles E

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)

10-Apr

3 miles E - book discussion (Ch. 14/15)

4 miles E w/ 4x200

11-Apr

3 miles E (optional)

RACE - Dixie Invite (get 5 miles in total)

12-Apr

RACE - Dixie Invite (get 5 miles in total)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

Comp

7-Apr

5.5

4x1000 (89%) w/3min rec, Harts warm/cool

8-Apr

3 miles E - yoga (optional)

RACE - Harts warm/cool and race

9-Apr

1600: 400(R+2),300(R-2),200(R-5) w/Harts warm/cool

10-Apr

3 miles E - book discussion (Ch. 14/15) (optional)

4 miles E w/ 4x200

11-Apr

4 miles E

12-Apr

3 miles E w/ 1 mile hard finish

Week Total

33.5

Mon, Mar 31, 2014

Mon, 31 Mar 2014 06:00:00

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

Comp

31-Mar

3 miles E

4x1600 (91%) w/3min rec, DI warm/cool

1-Apr

3 miles E

10 miles / striders

2-Apr

3 miles E

7.5

6x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 8x400 @ 800 pace, DI warm/cool

3-Apr

3 miles E - book discussion (Ch. 12/13)

4 miles E w/ 4x200

4-Apr

3 miles E

RACE - PV Invite (get 6 total in)

5-Apr

RACE - PV Invite (get 7 total in w/ 15mins AT-LT Progression)

Week Total

60.5

LEVEL

Week

Phase

Date

Mileage

Workout

3-Girls

Comp

31-Mar

3 miles E

5.5

4x1000 (91%) w/3min rec, Harts warm/cool

1-Apr

3 miles E

8 miles / striders

2-Apr

3 miles E

5.25

4x800 @ 1600 pace w/ 120 beat recovery (1-2 mins) or 6x400 @ 800 pace, Harts warm/cool

3-Apr

3 miles E - book discussion (Ch. 12/13)

4 miles E w/ 4x200

4-Apr

3 miles E

RACE - PV Invite (get 5 total in)

5-Apr

RACE - PV Invite (get 6 total in w/ 15mins AT-LT Progression)

Week Total

50.75

LEVEL

Week

Phase

Date

Mileage

Workout

2-Boys

Comp

31-Mar

3 miles E (optional)

4 miles E - 1 mile jog curves/sprint straights - 5xhill sprints

1-Apr

3 miles E

RACE - SC All-Comers (get 6 total in)

2-Apr

3 miles E

4x1600 (89-91%) w/3min rec, Harts warm/cool

3-Apr

3 miles E - book discussion (Ch. 12/13)

4 miles E w/ 4x200

4-Apr

3 miles E (optional)

RACE - PV Invite (get 6 total in)

5-Apr

RACE - PV Invite (get 8 total in w/ 15mins AT-LT Progression)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

2-Girls

Comp

31-Mar

3 miles E (optional)

3 miles E - 1 mile jog curves/sprint straights - 5xhill sprints

1-Apr

3 miles E

RACE - SC All-Comers (get 6 total in)

2-Apr

3 miles E

5.5

4x1000 (91%) w/3min rec, Harts warm/cool

3-Apr

3 miles E - book discussion (Ch. 12/13)

4 miles E w/ 4x200

4-Apr

3 miles E (optional)

RACE - PV Invite (get 5 total in)

5-Apr

RACE - PV Invite (get 7 total in w/ 15mins AT-LT Progression)

Week Total

47.5

LEVEL

Week

Phase

Date

Mileage

Workout

Comp

31-Mar

2 miles E - 1 mile jog curves/sprint straights - 5xhill sprints

1-Apr

3 miles E - yoga (optional)

RACE - SC All-Comers (get 4 total in)

2-Apr

4 miles E + 4x200

3-Apr

3 miles E - book discussion (Ch. 12/13) (optional)

4 miles E w/ 4x200

4-Apr

4 miles E

5-Apr

3 miles E w/ 1 mile hard finish

Week Total