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View XC Workouts |
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| NOTES: |
practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri
practice held @ Dixie Center Trailhead |
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Kids Club held Tues @ Wash. Elem. @ 8:30am /
afternoon practices(weights and plyos) held at PVHS @ -- M/R(T/F on own) |
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RACE - Weds. (8/8) Cedar All-Comers (Cedar HS):
6th-8th 5:30; Girls 6:00; Boys 6:30 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Boys: Mike, Casey, Byron |
10 |
II |
M |
6-Aug |
AM |
12 |
12 miles with 3 Tempo |
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PM |
3 |
3 miles E |
| T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
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PM |
3 |
3 miles E |
| W |
8-Aug |
AM |
6 |
5 miles E (Grass) w/ striders |
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PM |
7 |
RACE + warm/cool |
| R |
9-Aug |
AM |
7.5 |
7.5 miles w/ hills: 6x1min, 8x30sec |
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PM |
3 |
3 miles E |
| F |
10-Aug |
AM |
7 |
7 miles E |
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PM |
3 |
3 miles E |
| S |
11-Aug |
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6 |
6 miles w/ a Long Hill |
| Week
Total |
61.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3B-Boys |
10 |
II |
M |
6-Aug |
AM |
10 |
10 miles with 3 Tempo |
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PM |
3 |
3 miles E |
| T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
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PM |
3 |
3 miles E |
| W |
8-Aug |
AM |
6 |
5 miles E (Grass) w/ striders |
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PM |
7 |
RACE + warm/cool |
| R |
9-Aug |
AM |
7 |
7 miles w/ hills: 5x1min, 7x30sec |
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PM |
3 |
3 miles E |
| F |
10-Aug |
AM |
6 |
6 miles E |
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PM |
3 |
3 miles E |
| S |
11-Aug |
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5 |
5 miles w/ a Long Hill |
| Week
Total |
57 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3A-Girls: Stoner, JP, Mia |
10 |
II |
M |
6-Aug |
AM |
5 |
5 miles E |
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PM |
3 |
3 miles E |
| T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
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PM |
3 |
3 miles E |
| W |
8-Aug |
AM |
5 |
4 miles E (Grass) w/ striders |
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PM |
6 |
RACE + warm/cool |
| R |
9-Aug |
AM |
5.25 |
5.25 miles w/ hills: 5x1min, 6x30sec |
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PM |
3 |
3 miles E |
| F |
10-Aug |
AM |
6 |
6 miles E |
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PM |
3 |
3 miles E |
| S |
11-Aug |
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9 |
9 miles with 3 Tempo w/ a
Long Hill |
| Week
Total |
52.25 |
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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, Megan |
10 |
II |
M |
6-Aug |
AM |
8 |
8 miles with 2.5 Tempo |
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PM |
3 |
3 miles E |
| T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
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PM |
3 |
3 miles E |
| W |
8-Aug |
AM |
5 |
4 miles E (Grass) w/ striders |
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PM |
6 |
RACE + warm/cool |
| R |
9-Aug |
AM |
5 |
5 miles w/ hills: 4x1min, 6x30sec |
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PM |
3 |
3 miles E |
| F |
10-Aug |
AM |
3 |
3 miles E |
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PM |
3 |
3 miles E |
| S |
11-Aug |
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5 |
5 miles E w/ a Long Hill |
| Week
Total |
48 |
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