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February 2013

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Member Since:

Aug 06, 2007

Gender:

Male

Goal Type:

Highschool Champ

Running Accomplishments:

This site is intended to give Pine View High School distance runners useful information regarding upcoming workouts (it only says "male" because the blog made me choose and I am a guy so...).

Others are more than welcome to look in and view and make comments about our training, or view any of the many members of the team who have fastrunningblogs.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Total Distance
0.00
Mon, Feb 04, 2013
Total Distance
0.00

This is for WEEK 6 - FEB. 4th - 9th

if you are looking for Week 5, go back a week

weights - Mon/Thur, practice at 3:00 at PVHS, AM practice at 6:00


1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 6 Base M 4-Feb AM  3 3 miles E  
    PM 7 4x1600 (89%) w/3min rec, Harts warm/cool
T 5-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
W 6-Feb AM  3 3 miles E  
    PM 10 30min AT (mile+1min) 
R 7-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (1x800,2x400,4x200)
F 8-Feb      
    PM 6 5 miles E / striders
S 9-Feb   6 20minLT (mile+35/40sec) 
Week Total 53  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 6 Base M 4-Feb AM  3 3 miles E  
    PM 7 4x1600 (89%) w/3min rec, Harts warm/cool
T 5-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
W 6-Feb AM  3 3 miles E  
    PM 8 30min AT (mile+1min) 
R 7-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (1x800,2x400,4x200)
F 8-Feb      
    PM 4 3 miles E / striders
S 9-Feb   6 20minLT (mile+35/40sec) 
Week Total 49  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 6 Base M 4-Feb AM  3 3 miles E  
    PM 7 4x1600 (89%) w/3min rec, Harts warm/cool
T 5-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
W 6-Feb AM  3 3 miles E  
    PM 8 30min AT (mile+1min) 
R 7-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (1x800,2x400,4x200)
F 8-Feb      
    PM 4 3 miles E / striders
S 9-Feb   6 20minLT (mile+35/40sec) 
Week Total 49  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 6 Base M 4-Feb AM  3 3 miles E  
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
W 6-Feb AM  3 3 miles E  
    PM 7 30min AT (mile+1min) 
R 7-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (1x800,2x400,4x200)
F 8-Feb      
    PM 4 3 miles E / striders
S 9-Feb   6 20minLT (mile+35/40sec) 
Week Total 46.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 6 Base M 4-Feb      
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Feb      
    PM 5 5 miles E (trail)
W 6-Feb      
    PM 6 24min AT (mile+1min) 
R 7-Feb      
    PM 6 Old Man Hills (1x800,2x400)
F 8-Feb      
    PM 4 3 miles E / striders
S 9-Feb   5 15minLT (mile+35/40sec) 
Week Total 31.5  














LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 4-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 5-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 6-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 7-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 8-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 9-Feb      
Week Total 10-15  

 


 800
LEVEL Week  Phase   Date   Mileage Workout
Boys 6 Base M 4-Feb AM  3 3 miles E  
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
W 6-Feb AM  3 3 miles E  
    PM 8 30min AT (mile+1min) 
R 7-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (1x800,2x400,4x200)
F 8-Feb      
    PM 4 3 miles E / striders
S 9-Feb   6 20minLT (mile+35/40sec) 
Week Total 47.5  














LEVEL Week  Phase   Date   Mileage Workout
Girls 6 Base M 4-Feb AM  3 3 miles E  
    PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool
T 5-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
W 6-Feb AM  3 3 miles E  
    PM 6-8 30min AT (mile+1min) 
R 7-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (1x800,2x400,4x200)
F 8-Feb      
    PM 4 3 miles E / striders
S 9-Feb   5-6 20minLT (mile+35/40sec) 
Week Total 44.5-47.5  

 

Add Comment
Mon, Feb 11, 2013
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues,Thurs AM



1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 7 Pre-Comp M 11-Feb AM  3 3 miles E  
    PM 5 1600m Time Trial + warm/cool / striders
T 12-Feb AM  3 3 miles E  
    PM 10 30min AT (mile+1min) 
W 13-Feb AM  3 3 miles E  
    PM 8 8 miles E
R 14-Feb AM  3 3 miles E  
    PM 6.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins)
F 15-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 16-Feb   6 15minLT (mile+35/40sec) 
Week Total 55.5  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 7 Pre-Comp M 11-Feb AM  3 3 miles E  
    PM 5 1600m Time Trial + warm/cool / striders
T 12-Feb AM  3 3 miles E  
    PM 8 20-30min AT (mile+1min) 
W 13-Feb AM  3 3 miles E  
    PM 6 6 miles E
R 14-Feb AM  3 3 miles E  
    PM 5.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins)
F 15-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 16-Feb   6 10-15minLT (mile+35/40sec) 
Week Total 50.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 7 Pre-Comp M 11-Feb AM  3 3 miles E  
    PM 5 1600m Time Trial + warm/cool / striders
T 12-Feb AM  3 3 miles E  
    PM 8 30min AT (mile+1min) 
W 13-Feb AM  3 3 miles E  
    PM 6 6 miles E
R 14-Feb AM  3 3 miles E  
    PM 5.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins)
F 15-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 16-Feb   6 10-15minLT (mile+35/40sec) 
Week Total 50.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 7 Pre-Comp M 11-Feb AM  3 3 miles E  
    PM 5 1600m Time Trial + warm/cool / striders
T 12-Feb AM  3 3 miles E  
    PM 7 30min AT (mile+1min) 
W 13-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 14-Feb AM  3 3 miles E  
    PM 5 8x200 (@ race pace) w/ 120 beat recovery(1-2 mins)
F 15-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 16-Feb   4 10-15minLT (mile+35/40sec) 
Week Total 45  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 7 Pre-Comp M 11-Feb      
    PM 5 1600m Time Trial + warm/cool / striders
T 12-Feb      
    PM 6 24min AT (mile+1min) 
W 13-Feb      
    PM 6 24min AT (mile+1min) 
R 14-Feb      
    PM 5 8x200 (@ race pace) w/ 120 beat recovery(1-2 mins)
F 15-Feb      
    PM 5 5 miles E (trail)
S 16-Feb   4 5-10minLT (mile+35/40sec) 
Week Total 31  














LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 11-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 12-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 13-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 14-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 15-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 16-Feb      
Week Total 10-15  

 

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues,Thurs AM















800
LEVEL Week  Phase   Date   Mileage Workout
Boys 7 Pre-Comp M 11-Feb AM  3 3 miles E  
    PM 5 800m Time Trial + warm/cool / striders
T 12-Feb AM  3 3 miles E  
    PM 8 30min AT (mile+1min) 
W 13-Feb AM  3 3 miles E  
    PM 8 8 miles E
R 14-Feb AM  3 3 miles E  
    PM 5.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins)
F 15-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 16-Feb   6 10-15minLT (mile+35/40sec) 
Week Total 52.5  














LEVEL Week  Phase   Date   Mileage Workout
Girls 7 Pre-Comp M 11-Feb AM  3 3 miles E  
    PM 5 800m Time Trial + warm/cool / striders
T 12-Feb AM  3 3 miles E  
    PM 6-8 10-15x1min on/1min normal (ON is AT Pace/mile+1min) 
W 13-Feb AM  3 3 miles E  
    PM 4-6 4-6 miles E  
R 14-Feb AM  3 3 miles E  
    PM 5.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins)
F 15-Feb AM  3 3 miles E  
    PM 5 5 miles E (trail)
S 16-Feb   5-6 10-15minLT (mile+35/40sec) 
Week Total 47.5-50.5  

Add Comment
Mon, Feb 18, 2013
Total Distance
0.00

*This is for the week of the 18th-23rd; go back a week if you need Saturday the 16th's workout*

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00; plyos AM Tues/Thurs; run on own Monday



1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (3x800) - or something similar
T 19-Feb AM  3 3 miles E  
    PM 8 4x1600 w/3min rec, DI warm/cool
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 8 16x200 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 DogTown - if not running 1/2 then 10 miles w/35min AT Tempo
Week Total 60 (56 if not running 1/2)














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (3x800) - or something similar
T 19-Feb AM  3 3 miles E  
    PM 7 4x1600 w/3min rec, Harts warm/cool - Mia/Kaelie/Megan 4x1000 (6 miles total)
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 6 12x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 DogTown - if not running 1/2 then 8 miles w/30min AT Tempo
Week Total 57 (51 if not running 1/2)














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (3x800) - or something similar
T 19-Feb AM  3 3 miles E  
    PM 7 4x1600 w/3min rec, Harts warm/cool
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 6.5 14x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 DogTown - if not running 1/2 then 8 miles w/30min AT Tempo
Week Total 57.5 (51.5 if not running 1/2)














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (3x800) - or something similar
T 19-Feb AM  3 3 miles E  
    PM 5.5 4x1000 w/3min rec, Harts warm/cool
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 5 8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 DogTown - if not running 1/2 then 7 miles w/30min AT Tempo
Week Total 54.5 (47 if not running  1/2)
                           
LEVEL Week  Phase   Date   Mileage Workout
1 8 Pre-Comp M 18-Feb      
    PM 6 Old Man Hills (2x800) - or something similar
T 19-Feb      
    PM 5.5 4x1000 w/3min rec, Harts warm/cool
W 20-Feb      
    PM 4 4 miles E
R 21-Feb      
    PM 5 8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb      
    PM 4 3 miles E / striders
S 23-Feb   4 20minAT(mile+35/40sec) 
Week Total 28.5  














LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 18-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 19-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 20-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 21-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 22-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 23-Feb      
Week Total 10-15  

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00; plyos AM Tues/Thurs; run on own Monday















800
LEVEL Week  Phase   Date   Mileage Workout
Boys 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (4x400,2x400) - or something similar (total mileage can be 5-7)
T 19-Feb AM  3 3 miles E  
    PM 6 4x1000 w/3min rec + 2x300F with full recovery, Harts warm/cool
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 6 12x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 DogTown - if not running 1/2 then 8 miles w/30min AT Tempo
Week Total 56 (49.5 not running 1/2)














LEVEL Week  Phase   Date   Mileage Workout
Girls 8 Pre-Comp M 18-Feb AM  3 3 miles E  
    PM 7 Old Man Hills (4x400,2x400) - or something similar (total mileage can be 5-7)
T 19-Feb AM  3 3 miles E  
    PM 6 4x1000 w/3min rec + 2x300F with full recovery, Harts warm/cool
W 20-Feb AM  3 3 miles E  
    PM 4 4 miles E
R 21-Feb AM  3 3 miles E  
    PM 5.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
F 22-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
S 23-Feb   14 Add Comment
Mon, Feb 25, 2013
Total Distance
0.00

*These workouts are for the week of 2/25-3/2 - go back a week if looking for Sat. 2/23's workout*

MANY OF THE WORKOUTS FOR THIS WEEK ARE IN THE MORNING (6:00), PLEASE BE ON TIME AND READY TO RUN AT THAT TIME!

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

some AM practices this week are WORKOUTS!  (please be here); Decathalon Wed/Thur

1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 9 Pre-Comp M 25-Feb AM  5 5 miles E  
    PM 5 4 miles E / striders
T 26-Feb AM  4 4 miles w/ 4x fartleks
    PM 3 3 miles E  
W 27-Feb AM  6 Kosmin #2 w/ DI warm/cool
    PM 3 3 miles E  
R 28-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
F 1-Mar AM  3 3 miles E  
    PM 7.5 10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool
S 2-Mar   10  
Week Total 53.5  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 9 Pre-Comp M 25-Feb AM  3 3 miles E  
    PM 5 4 miles E / striders
T 26-Feb AM  4 4 miles w/ 4x fartleks
    PM 3 3 miles E  
W 27-Feb AM  5 Kosmin #2 w/Harts warm/cool
    PM 3 3 miles E  
R 28-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
F 1-Mar AM  3 3 miles E  
    PM 6.5 10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
S 2-Mar   8  
Week Total 47.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 9 Pre-Comp M 25-Feb AM  3 3 miles E  
    PM 5 4 miles E / striders
T 26-Feb AM  4 4 miles w/ 4x fartleks
    PM 3 3 miles E  
W 27-Feb AM  5 Kosmin #2 w/Harts warm/cool
    PM 3 3 miles E  
R 28-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
F 1-Mar AM  3 3 miles E  
    PM 6.5 10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
S 2-Mar   8  
Week Total 47.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 9 Pre-Comp M 25-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
T 26-Feb AM  4 4 miles w/ 4x fartleks
    PM 3 3 miles E  
W 27-Feb AM  5 Kosmin #2 w/Harts warm/cool
    PM 3 3 miles E  
R 28-Feb AM  3 3 miles E  
    PM 4 3 miles E / striders
F 1-Mar AM  3 3 miles E  
    PM 6 8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
S 2-Mar   6  
Week Total 44  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 9 Pre-Comp M 25-Feb      
    PM 4 3 miles E / striders
T 26-Feb      
    PM 3 3 miles E  
W 27-Feb AM 5 Kosmin #2 w/Harts warm/cool
    PM 3 3 miles E  
R 28-Feb      
    PM 4 3 miles E / striders
F 1-Mar      
    PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
S 2-Mar   4 4 miles E
Week Total 28.5  














LEVEL Week  Phase   Date   Mileage Workout
beginning   Base M 25-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 26-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 27-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 28-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 1-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 2-Mar      
Week Total 10-15  

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

some AM practices this week are WORKOUTS!  (please be here)

800
LEVEL Week  Phase   Date   Mileage Workout
Boys 9 Pre-Comp M 25-Feb AM  3 3 miles E  
    PM 4 4 miles E
T 26-Feb AM  4 4 miles w/ 4x fartleks
    PM 3 3 miles E  
W 27-Feb AM  4 Kosmin #2 w/ Harts warm/cool
    PM 3 3 miles E  
R 28-Feb AM  3 3 miles E  
    PM 3 3 miles E  
F 1-Mar AM  3 3 miles E  
    PM 4.5 4x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
S 2-Mar   6-8 6-8 miles E
Week Total 40.5-42.5  














LEVEL Week  Phase   Date   Mileage Workout
Girls 9 Pre-Comp M 25-Feb AM  3 3 miles E  
    PM 4 4 miles E
T 26-Feb AM  4 4 miles w/ 4x fartleks
    PM 3 3 miles E  
W 27-Feb AM  4 Kosmin #2 w/ Harts warm/cool
    PM 3 3 miles E  
R 28-Feb AM  3 3 miles E  
    PM 3 3 miles E  
F 1-Mar AM  3 3 miles E  
    PM 4.5 4x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool
S 2-Mar   6-8 6-8 miles E
Week Total 40.5-42.5  

 

Add Comment
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