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Pine
View XC Workouts |
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|
NOTES: |
no practice july 4th - Practice 7:00 AM Washington
Elementary - KIDS' SUMMER RUNNING CLUB Thur 8:30 AM Wash. Elem. |
|
Friday practice at Pine View Park (Fields) - Final Camp Payment Due Weds. ($50) |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
5 |
I |
M |
4-Jul |
AM |
6 |
6 miles E |
|
|
|
|
|
T |
5-Jul |
AM |
5 |
5 miles E |
|
|
|
|
|
W |
6-Jul |
AM |
7 |
7 miles E |
|
|
|
|
|
R |
7-Jul |
AM |
4 |
4 miles E / Grass |
|
|
|
|
|
F |
8-Jul |
AM |
5 |
5 miles E |
|
|
|
|
|
S |
9-Jul |
|
6 |
6 miles E |
Week
Total |
33 |
|
|
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|
|
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
5 |
I |
M |
4-Jul |
AM |
4 |
4 miles E |
|
|
|
|
|
T |
5-Jul |
AM |
5 |
5 miles E |
|
|
|
|
|
W |
6-Jul |
AM |
6 |
6 miles E |
|
|
|
|
|
R |
7-Jul |
AM |
4 |
4 miles E / Grass |
|
|
|
|
|
F |
8-Jul |
AM |
5 |
5 miles E |
|
|
|
|
|
S |
9-Jul |
|
5 |
5 miles E |
Week
Total |
29 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
5 |
I |
M |
4-Jul |
AM |
4 |
4 miles E |
|
|
|
|
|
T |
5-Jul |
AM |
5 |
5 miles E |
|
|
|
|
|
W |
6-Jul |
AM |
6 |
6 miles E |
|
|
|
|
|
R |
7-Jul |
AM |
4 |
4 miles E / Grass |
|
|
|
|
|
F |
8-Jul |
AM |
5 |
5 miles E |
|
|
|
|
|
S |
9-Jul |
|
4 |
4 miles E |
Week
Total |
28 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
5 |
I |
M |
4-Jul |
AM |
4 |
4 miles E |
|
|
|
|
|
T |
5-Jul |
AM |
5 |
5 miles E |
|
|
|
|
|
W |
6-Jul |
AM |
4 |
4 miles E |
|
|
|
|
|
R |
7-Jul |
AM |
4 |
4 miles E / Grass |
|
|
|
|
|
F |
8-Jul |
AM |
5 |
5 miles E |
|
|
|
|
|
S |
9-Jul |
|
4 |
4 miles E |
Week
Total |
26 |
|
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|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
5 |
I |
M |
4-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
|
|
|
|
|
T |
5-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
|
|
|
|
|
W |
6-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
|
|
|
|
|
R |
7-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / Grass |
|
|
|
|
|
F |
8-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
|
|
|
|
|
S |
9-Jul |
|
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
Week
Total |
18-24 |
|
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|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
I |
M |
4-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
|
|
|
|
|
T |
5-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
|
|
|
|
|
W |
6-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
|
|
|
|
|
R |
7-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / Grass |
|
|
|
|
|
F |
8-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
|
|
|
|
|
S |
9-Jul |
|
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
Week
Total |
12-18 |
|
|
Add Comment |
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|
Pine
View XC Workouts |
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|
NOTES: |
Practice 7:00 AM Washington Elementary - KIDS'
SUMMER RUNNING CLUB Thur 8:30 AM Wash. Elem. |
|
Friday practice at Vernon Worthen Park (middle of
St. George) - weights Tues/Fri @ 2:00 PVHS (time may change) |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
6 |
I |
M |
11-Jul |
AM |
7 |
7 miles E / striders |
|
|
|
|
|
T |
12-Jul |
AM |
5 |
5 miles E / dirt |
|
|
PM |
3 |
3 miles E / weights |
W |
13-Jul |
AM |
8 |
8 miles E / striders |
|
|
|
|
|
R |
14-Jul |
AM |
5 |
5 miles E / Grass |
|
|
|
|
|
F |
15-Jul |
AM |
7 |
7 miles E |
|
|
PM |
3 |
3 miles E / weights |
S |
16-Jul |
|
6 |
6 miles E |
Week
Total |
44 |
|
|
|
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|
|
|
|
|
|
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|
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|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
6 |
I |
M |
11-Jul |
AM |
6 |
6 miles E / striders |
|
|
|
|
|
T |
12-Jul |
AM |
5 |
5 miles E/ dirt |
|
|
PM |
3 |
3 miles E / weights |
W |
13-Jul |
AM |
7 |
7 miles E / striders |
|
|
|
|
|
R |
14-Jul |
AM |
4 |
4 miles E / Grass |
|
|
|
|
|
F |
15-Jul |
AM |
6 |
6 miles E |
|
|
PM |
3 |
3 miles E / weights |
S |
16-Jul |
|
5 |
5 miles E |
Week
Total |
39 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
6 |
I |
M |
11-Jul |
AM |
7 |
7 miles E / striders |
|
|
|
|
|
T |
12-Jul |
AM |
5 |
5 miles E/ dirt |
|
|
PM |
3 |
3 miles E / weights |
W |
13-Jul |
AM |
4 |
4 miles E / striders |
|
|
|
|
|
R |
14-Jul |
AM |
4 |
4 miles E / Grass |
|
|
|
|
|
F |
15-Jul |
AM |
5 |
5 miles E |
|
|
PM |
3 |
3 miles E / weights |
S |
16-Jul |
|
5 |
5 miles E |
Week
Total |
36 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
6 |
I |
M |
11-Jul |
AM |
4 |
4 miles E / striders |
|
|
|
|
|
T |
12-Jul |
AM |
5 |
5 miles E/ dirt |
|
|
PM |
3 |
3 miles E / weights |
W |
13-Jul |
AM |
4 |
4 miles E / striders |
|
|
|
|
|
R |
14-Jul |
AM |
4 |
4 miles E / Grass |
|
|
|
|
|
F |
15-Jul |
AM |
6 |
6 miles E |
|
|
PM |
3 |
3 miles E / weights |
S |
16-Jul |
|
4 |
4 miles E |
Week
Total |
33 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
6 |
I |
M |
11-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / striders |
|
|
|
|
|
T |
12-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / dirt |
|
|
|
3 optional |
3 miles E / weights |
W |
13-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / striders |
|
|
|
|
|
R |
14-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / Grass |
|
|
|
|
|
F |
15-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
|
|
|
3 optional |
3 miles E / weights |
S |
16-Jul |
|
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
Week
Total |
18-30 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
I |
M |
11-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
|
|
|
|
|
T |
12-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / dirt |
|
|
|
|
|
W |
13-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
|
|
|
|
|
R |
14-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / Grass |
|
|
|
|
|
F |
15-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
|
|
|
|
|
S |
16-Jul |
|
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
Week
Total |
12-18 |
|
|
Add Comment |
|
|
Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
Practice 7:00 AM Washington Elementary - KIDS'
SUMMER RUNNING CLUB Thur 8:30 AM Wash. Elem. |
|
Levels 2 and 3 move to Phase II - Friday practice
at Larkspur Park (middle of Bloomington Hills) - weights Tues/Fri @ 2:00 |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
7 |
II |
M |
18-Jul |
AM |
10 |
10 miles E w/2 Tempo |
|
|
|
|
|
T |
19-Jul |
AM |
7 |
7 miles E / striders |
|
|
PM |
3 |
3 miles E / weights |
W |
20-Jul |
AM |
8 |
hills:3x1min & 4x30sec |
|
|
|
|
|
R |
21-Jul |
AM |
3 |
3 miles E / Grass |
|
|
|
|
|
F |
22-Jul |
AM |
8 |
hills:2x30sec & 4x1min
(or hilly run) |
|
|
PM |
3 |
3 miles E / weights |
S |
23-Jul |
|
6 |
6 miles E |
Week
Total |
48 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
7 |
II |
M |
18-Jul |
AM |
8 |
8 miles E w/2 Tempo |
|
|
|
|
|
T |
19-Jul |
AM |
6 |
6 miles E / striders |
|
|
PM |
3 |
3 miles E / weights |
W |
20-Jul |
AM |
6 |
hills:2x1min & 3x30sec |
|
|
|
|
|
R |
21-Jul |
AM |
3 |
3 miles E / Grass |
|
|
|
|
|
F |
22-Jul |
AM |
6 |
hills:2x30sec &
3x1min (or hilly run) |
|
|
PM |
3 |
3 miles E / weights |
S |
23-Jul |
|
5 |
5 miles E |
Week
Total |
40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
7 |
II |
M |
18-Jul |
AM |
5 |
5 miles E / striders |
|
|
|
|
|
T |
19-Jul |
AM |
7 |
7 miles E w/2 Tempo |
|
|
PM |
3 |
3 miles E / weights |
W |
20-Jul |
AM |
6 |
hills:2x1min & 3x30sec |
|
|
|
|
|
R |
21-Jul |
AM |
3 |
3 mile E / Grass |
|
|
|
|
|
F |
22-Jul |
AM |
6 |
hills:2x30sec &
3x1min (or hilly run) |
|
|
PM |
3 |
3 miles E / weights |
S |
23-Jul |
|
5 |
5 miles E |
Week
Total |
38 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
7 |
II |
M |
18-Jul |
AM |
5 |
5 miles E / striders |
|
|
|
|
|
T |
19-Jul |
AM |
6 |
6 miles E w/1 Tempo |
|
|
PM |
3 |
3 miles E / weights |
W |
20-Jul |
AM |
5.5 |
hills:2x1min & 2x30sec |
|
|
|
|
|
R |
21-Jul |
AM |
3 |
3 miles E / Grass |
|
|
|
|
|
F |
22-Jul |
AM |
5.5 |
hills:2x30sec &
2x1min (or hilly run) |
|
|
PM |
3 |
3 miles E / weights |
S |
23-Jul |
|
4 |
4 miles E |
Week
Total |
35 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
7 |
I |
M |
18-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / striders |
|
|
|
|
|
T |
19-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
|
|
PM |
3 optional |
3 miles E / weights |
W |
20-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / striders |
|
|
|
|
|
R |
21-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) / Grass |
|
|
|
|
|
F |
22-Jul |
AM |
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
|
|
PM |
3 optional |
3 miles E / weights |
S |
23-Jul |
|
3-4 |
40 mins. (3-4 miles -
run/walk if needed) |
Week
Total |
18-24 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
I |
M |
18-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
|
|
|
|
|
T |
19-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
|
|
|
|
|
W |
20-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
|
|
|
|
|
R |
21-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / Grass |
|
|
|
|
|
F |
22-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
|
|
|
|
|
S |
23-Jul |
|
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
Week
Total |
12-18 |
|
|
Add Comment |
|
|
Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
NOTES: |
PVXC High Altitude Camp -NO KIDS' SUMMER RUNNING
CLUB this week - no team practice Friday (run on own) |
|
Level 1 moves to Phase II |
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Boys |
8 |
II |
M |
25-Jul |
AM |
7 |
7 miles E / striders |
|
|
PM |
3 |
3 miles
E |
T |
26-Jul |
AM |
12 |
12 miles E w/2 Tempo |
|
|
PM |
3 |
3 miles
E |
W |
27-Jul |
AM |
6 |
6 miles long hill |
|
|
PM |
3 |
3 miles
E |
R |
28-Jul |
AM |
6 |
6 miles E |
|
|
|
|
|
F |
29-Jul |
AM |
8 |
hills:4x30sec & 6x1min
(or hilly run) |
|
|
|
|
|
S |
30-Jul |
|
5 |
5 miles E |
Week
Total |
53 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
3-Girls |
8 |
II |
M |
25-Jul |
AM |
5 |
5 miles E / striders |
|
|
PM |
3 |
3 miles E |
T |
26-Jul |
AM |
9 |
9 miles E w/2 Tempo |
|
|
PM |
3 |
3 miles E |
W |
27-Jul |
AM |
5 |
5 miles long hill |
|
|
PM |
3 |
3 |
R |
28-Jul |
AM |
5 |
5 miles E |
|
|
|
|
|
F |
29-Jul |
AM |
6 |
hills:4x30sec &
5x1min (or hilly run) |
|
|
|
|
|
S |
30-Jul |
|
4 |
4 miles E |
Week
Total |
43 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Boys |
8 |
II |
M |
25-Jul |
AM |
5 |
5 miles E / striders |
|
|
PM |
3 |
3 miles
E |
T |
26-Jul |
AM |
8 |
8 miles E w/2 Tempo |
|
|
PM |
3 |
3 miles E |
W |
27-Jul |
AM |
5 |
5 miles long hill |
|
|
PM |
3 |
3 miles E |
R |
28-Jul |
AM |
6 |
6 miles E |
|
|
|
|
|
F |
29-Jul |
AM |
6 |
hills:4x30sec &
3x1min (or hilly run) |
|
|
|
|
|
S |
30-Jul |
|
3 |
3 miles E |
Week
Total |
42 |
|
|
|
|
|
|
|
|
|
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
2-Girls |
8 |
II |
M |
25-Jul |
AM |
4 |
4 miles E / striders |
|
|
PM |
3 |
3 miles E |
T |
26-Jul |
AM |
7 |
7 miles w/2 Tempo |
|
|
PM |
3 |
3 miles E |
W |
27-Jul |
AM |
4 |
4 miles long hill |
|
|
PM |
3 |
3 miles E |
R |
28-Jul |
AM |
4 |
4 miles E |
|
|
|
|
|
F |
29-Jul |
AM |
6 |
hills:2x30sec &
3x1min (or hilly run) |
|
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|
S |
30-Jul |
|
3 |
3 miles E |
Week
Total |
37 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
1 |
8 |
II |
M |
25-Jul |
AM |
3 |
3 miles E / striders |
|
|
PM |
3 |
3 miles E |
T |
26-Jul |
AM |
5 |
5 miles w/1 Tempo |
|
|
PM |
3 |
3 miles E |
W |
27-Jul |
AM |
4 |
4 miles long hill |
|
|
PM |
3 |
3 miles E |
R |
28-Jul |
AM |
3 |
3 miles E |
|
|
|
|
|
F |
29-Jul |
AM |
5 |
hills: 2x30sec &
3x1min (or hilly run) |
|
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S |
30-Jul |
|
3 |
3 miles E |
Week
Total |
32 |
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LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
beginning |
|
I |
M |
25-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
|
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|
|
|
T |
26-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
|
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|
|
|
W |
27-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / striders |
|
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|
R |
28-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) / Grass |
|
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|
F |
29-Jul |
AM |
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
|
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|
|
|
S |
30-Jul |
|
2-3 |
30 mins. (2-3 miles -
run/walk if needed) |
Week
Total |
12-18 |
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