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View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, beginners no AM |
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weights and plyos held after PM practice on Mon/Wed
- MON AFTERNOON PRACTICE HELD RIGHT AFTER SCHOOL (early
out day) |
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RACE - Time Trial Tues (9/11) @ PV: 6th-8th 3:30;
Girls 3:45; Boys 3:45 - meet for regular practice time |
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RACE - Fri (9/14) Herriman Invite (near Herriman
HS): VGirls 5:15; VBoys 5:45 |
| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Boys: Mike, Casey |
15 |
IV |
M |
10-Sep |
AM |
3 |
3 miles E |
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PM |
9 |
4x30secF w/1 min rec+3x800I
w/2min rec+4x1000T w/1 min rec w/DI warm/cool |
| T |
11-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
TIME TRIAL+ 5xstadium hill
sprints w/warm and cool to get distance |
| W |
12-Sep |
AM |
3 |
3 miles E |
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PM |
8 |
7 miles E w/ striders |
| R |
13-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
14-Sep |
AM |
3 |
3 miles E |
| |
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PM |
7 |
RACE + warm/cool |
| S |
15-Sep |
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10 |
10 miles w/ 1 mile hard
finish |
| Week
Total |
62 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys |
15 |
IV |
M |
10-Sep |
AM |
3 |
3 miles E |
| |
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PM |
9 |
4x30secF w/1 min rec+3x800I
w/2min rec+4x1000T w/1 min rec w/DI warm/cool |
| T |
11-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
TIME TRIAL+ 5xstadium hill
sprints w/warm and cool to get distance |
| W |
12-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
7 miles E w/ striders |
| R |
13-Sep |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E + 4x200 |
| F |
14-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool - JV:8x200
w/200 rec + 2x5minT w/2min rec w/ DI warm/cool |
| S |
15-Sep |
|
8 |
8 miles w/ 1 mile hard
finish |
| Week
Total |
60 |
(JV total
55.25) |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3A-Girls: Stoner, JP, Mia |
15 |
IV |
M |
10-Sep |
AM |
7 |
4x30secF w/1 min rec+3x800I
w/2min rec+3x1000T w/1 min rec w/Pizza warm/cool |
| |
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PM |
3 |
3 miles E |
| T |
11-Sep |
AM |
4 |
3 miles E w/ striders |
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PM |
6 |
TIME TRIAL+ 5xstadium hill
sprints w/warm and cool to get distance |
| W |
12-Sep |
AM |
4 |
4 miles E |
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PM |
3 |
3 miles E |
| R |
13-Sep |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles |
| F |
14-Sep |
AM |
3 |
3 miles E |
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PM |
7 |
RACE + warm/cool |
| S |
15-Sep |
|
7 |
7 miles E w/ 1 mile hard
finish |
| Week
Total |
51 |
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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 |
15 |
IV |
M |
10-Sep |
AM |
7 |
4x30secF w/1 min rec+3x800I
w/2min rec+3x1000T w/1 min rec w/Pizza warm/cool |
| |
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PM |
3 |
3 miles E |
| T |
11-Sep |
AM |
4 |
3 miles E w/ striders |
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PM |
6 |
TIME TRIAL+ 5xstadium hill
sprints w/warm and cool to get distance |
| W |
12-Sep |
AM |
4 |
4 miles E |
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PM |
3 |
3 miles E |
| R |
13-Sep |
AM |
4 |
3 miles E + 4x200 |
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PM |
3 |
3 miles |
| F |
14-Sep |
AM |
3 |
3 miles E |
| |
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PM |
7 |
RACE + warm/cool - JV:8x200
w/200 rec + 1x5minT w/2min rec w/ DI warm/cool |
| S |
15-Sep |
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5 |
5 miles E w/ 1 mile hard
finish |
| Week
Total |
49 |
(JV total
46.75) |
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