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Pine
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 |
2-Boys |
10 |
II |
M |
6-Aug |
AM |
7 |
7 miles with 2 Tempo |
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PM |
3 |
3 miles E |
T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
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W |
8-Aug |
AM |
4 |
3 miles E (Grass) w/ striders |
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PM |
6 |
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 |
3 |
3 miles E |
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S |
11-Aug |
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5 |
5 miles E w/ a Long Hill |
Week
Total |
42 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
2-Girls |
10 |
II |
M |
6-Aug |
AM |
6 |
6 miles with 1.5 Tempo |
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PM |
3 |
3 miles E |
T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
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W |
8-Aug |
AM |
4 |
3 miles E (Grass) w/ striders |
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PM |
6 |
RACE + warm/cool |
R |
9-Aug |
AM |
5 |
5 miles w/ hills: 4x1min, 5x30sec |
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PM |
3 |
3 miles E |
F |
10-Aug |
AM |
3 |
3 miles E |
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S |
11-Aug |
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3 |
3 miles w/ a Long Hill |
Week
Total |
37 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
1 |
10 |
II |
M |
6-Aug |
AM |
3 |
3 miles E |
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PM |
3 |
3 miles E (optional) |
T |
7-Aug |
AM |
3 |
3 miles E |
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3 |
3 miles E |
W |
8-Aug |
AM |
4 |
3 miles E (Grass) w/ striders |
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PM |
5 |
RACE + warm/cool |
R |
9-Aug |
AM |
4 |
4 miles w/ hills: 2x1min, 2x30sec |
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PM |
3 |
3 miles E (optional) |
F |
10-Aug |
AM |
3 |
3 miles E |
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S |
11-Aug |
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3 |
3 miles E |
Week
Total |
28-34 |
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LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
beginner |
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I |
M |
6-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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T |
7-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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W |
8-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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PM |
5 |
RACE + warm/cool |
R |
9-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
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F |
10-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
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S |
11-Aug |
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2 |
2 miles E (20-30 min. run/walk) |
Week
Total |
17 |
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