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Pine
View XC Workouts |
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NOTES: |
practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri
practice held @ Little Valley Park |
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Kids Club held Tues @ Wash. Elem. @ 8:30am /
afternoon practices(weights and plyos) held at PVHS @ -- M/R(T/W/F on own) |
LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3A-Boys: Mike, Casey, Byron |
9 |
II |
M |
30-Jul |
AM |
12 |
12 miles with 3 Tempo |
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PM |
3 |
3 miles E |
T |
31-Jul |
AM |
5 |
4 miles E (Dirt Mile) w/
striders |
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PM |
3 |
3 miles E |
W |
1-Aug |
AM |
7 |
7 miles w/ hills: 5x1min, 7x30sec |
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PM |
3 |
3 miles E |
R |
2-Aug |
AM |
6 |
5 miles E w/ striders |
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PM |
3 |
3 miles E |
F |
3-Aug |
AM |
7 |
3 miles E (Grass) + hills:
3x30sec, 7x1min |
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PM |
3 |
3 miles E |
S |
4-Aug |
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5 |
5 miles E |
Week
Total |
57 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3B-Boys |
9 |
II |
M |
30-Jul |
AM |
10 |
10 miles with 3 Tempo |
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PM |
3 |
3 miles E |
T |
31-Jul |
AM |
5 |
4 miles E (Dirt Mile) w/
striders |
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PM |
3 |
3 miles E |
W |
1-Aug |
AM |
6.75 |
6.75 miles w/ hills: 4x1min, 6x30sec |
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PM |
3 |
3 miles E |
R |
2-Aug |
AM |
6 |
5 miles E w/ striders |
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PM |
3 |
3 miles E |
F |
3-Aug |
AM |
6.75 |
3 miles E (Grass) + hills:
3x30sec, 6x1min |
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PM |
3 |
3 miles E |
S |
4-Aug |
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5 |
5 miles E |
Week
Total |
54.5 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3A-Girls: Stoner, JP, Mia |
9 |
II |
M |
30-Jul |
AM |
5 |
5 miles E |
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PM |
3 |
3 miles E |
T |
31-Jul |
AM |
5 |
4 miles E (Dirt Mile) w/
striders |
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PM |
3 |
3 miles E |
W |
1-Aug |
AM |
5 |
5 miles w/ hills: 4x1min, 5x30sec |
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PM |
3 |
3 miles E |
R |
2-Aug |
AM |
4 |
3 miles E w/ striders |
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PM |
3 |
3 miles E |
F |
3-Aug |
AM |
6 |
3 miles E (Grass) + hills:
3x30sec, 5x1min |
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PM |
3 |
3 miles E |
S |
4-Aug |
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9 |
9 miles with 3 Tempo |
Week
Total |
49 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
3B-Girls: Taylor B., Nicole, Liz, Aubrey,
Kaelie |
9 |
II |
M |
30-Jul |
AM |
8 |
8 miles with 2.5 Tempo |
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PM |
3 |
3 miles E |
T |
31-Jul |
AM |
5 |
4 miles E (Dirt Mile) w/
striders |
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PM |
3 |
3 miles E |
W |
1-Aug |
AM |
4.75 |
4.75 miles w/ hills: 3x1min, 5x30sec |
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PM |
3 |
3 miles E |
R |
2-Aug |
AM |
4 |
3 miles E w/ striders |
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PM |
3 |
3 miles E |
F |
3-Aug |
AM |
5.75 |
3 miles E (Grass) + hills: 3x30sec, 4x1min |
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PM |
3 |
3 miles E |
S |
4-Aug |
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3 |
3 miles E |
Week
Total |
45.5 |
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