| 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 |
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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 |
|
Kids Club held Tues @ Wash. Elem. @ 8:30am /
afternoon practices(weights and plyos) held at PVHS @ -- M/R(T/F on own) |
|
RACE - Weds. (8/8) Cedar All-Comers (Cedar HS):
6th-8th 5:30; Girls 6:00; Boys 6:30 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Mike, Casey, Byron |
10 |
II |
M |
6-Aug |
AM |
12 |
12 miles with 3 Tempo |
| |
|
PM |
3 |
3 miles E |
| T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
PM |
3 |
3 miles E |
| W |
8-Aug |
AM |
6 |
5 miles E (Grass) w/ striders |
| |
|
PM |
7 |
RACE + warm/cool |
| R |
9-Aug |
AM |
7.5 |
7.5 miles w/ hills: 6x1min, 8x30sec |
| |
|
PM |
3 |
3 miles E |
| F |
10-Aug |
AM |
7 |
7 miles E |
| |
|
PM |
3 |
3 miles E |
| S |
11-Aug |
|
6 |
6 miles w/ a Long Hill |
| Week
Total |
61.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys |
10 |
II |
M |
6-Aug |
AM |
10 |
10 miles with 3 Tempo |
| |
|
PM |
3 |
3 miles E |
| T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
PM |
3 |
3 miles E |
| W |
8-Aug |
AM |
6 |
5 miles E (Grass) w/ striders |
| |
|
PM |
7 |
RACE + warm/cool |
| R |
9-Aug |
AM |
7 |
7 miles w/ hills: 5x1min, 7x30sec |
| |
|
PM |
3 |
3 miles E |
| F |
10-Aug |
AM |
6 |
6 miles E |
| |
|
PM |
3 |
3 miles E |
| S |
11-Aug |
|
5 |
5 miles w/ a Long Hill |
| Week
Total |
57 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Girls: Stoner, JP, Mia |
10 |
II |
M |
6-Aug |
AM |
5 |
5 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
PM |
3 |
3 miles E |
| W |
8-Aug |
AM |
5 |
4 miles E (Grass) w/ striders |
| |
|
PM |
6 |
RACE + warm/cool |
| R |
9-Aug |
AM |
5.25 |
5.25 miles w/ hills: 5x1min, 6x30sec |
| |
|
PM |
3 |
3 miles E |
| F |
10-Aug |
AM |
6 |
6 miles E |
| |
|
PM |
3 |
3 miles E |
| S |
11-Aug |
|
9 |
9 miles with 3 Tempo w/ a
Long Hill |
| Week
Total |
52.25 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Girls: Taylor B., Nicole, Liz, Aubrey,
Kaelie, Megan |
10 |
II |
M |
6-Aug |
AM |
8 |
8 miles with 2.5 Tempo |
| |
|
PM |
3 |
3 miles E |
| T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
PM |
3 |
3 miles E |
| W |
8-Aug |
AM |
5 |
4 miles E (Grass) w/ striders |
| |
|
PM |
6 |
RACE + warm/cool |
| R |
9-Aug |
AM |
5 |
5 miles w/ hills: 4x1min, 6x30sec |
| |
|
PM |
3 |
3 miles E |
| F |
10-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
3 |
3 miles E |
| S |
11-Aug |
|
5 |
5 miles E w/ a Long Hill |
| Week
Total |
48 |
|
| | Add Comment |
| |
| Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri
practice held @ Dixie Center Trailhead |
|
Kids Club held Tues @ Wash. Elem. @ 8:30am /
afternoon practices(weights and plyos) held at PVHS @ -- M/R(T/F on own) |
|
RACE - Weds. (8/8) Cedar All-Comers (Cedar HS):
6th-8th 5:30; Girls 6:00; Boys 6:30
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
10 |
II |
M |
6-Aug |
AM |
7 |
7 miles with 2 Tempo |
| |
|
PM |
3 |
3 miles E |
| T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
|
|
|
| W |
8-Aug |
AM |
4 |
3 miles E (Grass) w/ striders |
| |
|
PM |
6 |
RACE + warm/cool |
| R |
9-Aug |
AM |
7 |
7 miles w/ hills: 5x1min, 7x30sec |
| |
|
PM |
3 |
3 miles E |
| F |
10-Aug |
AM |
3 |
3 miles E |
| |
|
|
|
|
| S |
11-Aug |
|
5 |
5 miles E w/ a Long Hill |
| Week
Total |
42 |
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| |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
10 |
II |
M |
6-Aug |
AM |
6 |
6 miles with 1.5 Tempo |
| |
|
PM |
3 |
3 miles E |
| T |
7-Aug |
AM |
4 |
4 miles E (Dirt Mile) |
| |
|
|
|
|
| W |
8-Aug |
AM |
4 |
3 miles E (Grass) w/ striders |
| |
|
PM |
6 |
RACE + warm/cool |
| R |
9-Aug |
AM |
5 |
5 miles w/ hills: 4x1min, 5x30sec |
| |
|
PM |
3 |
3 miles E |
| F |
10-Aug |
AM |
3 |
3 miles E |
| |
|
|
|
|
| S |
11-Aug |
|
3 |
3 miles w/ a Long Hill |
| Week
Total |
37 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
10 |
II |
M |
6-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
3 |
3 miles E (optional) |
| T |
7-Aug |
AM |
3 |
3 miles E |
| |
|
|
3 |
3 miles E |
| W |
8-Aug |
AM |
4 |
3 miles E (Grass) w/ striders |
| |
|
PM |
5 |
RACE + warm/cool |
| R |
9-Aug |
AM |
4 |
4 miles w/ hills: 2x1min, 2x30sec |
| |
|
PM |
3 |
3 miles E (optional) |
| F |
10-Aug |
AM |
3 |
3 miles E |
| |
|
|
|
|
| S |
11-Aug |
|
3 |
3 miles E |
| Week
Total |
28-34 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
I |
M |
6-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| T |
7-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| W |
8-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
PM |
5 |
RACE + warm/cool |
| R |
9-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| |
|
|
|
|
| F |
10-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| S |
11-Aug |
|
2 |
2 miles E (20-30 min. run/walk) |
| Week
Total |
17 |
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|
| | Add Comment |
| |
| Pine
View XC Workouts |
|
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|
| NOTES: |
practice held @ PVHS, schedule: Mon
AM-7:00,PM-3:00/Tue AM-7:00,PM-own/Wed AM-own,PM-after school/Thur&Fri
AM-6:00,PM-after school |
|
weights and plyos held after PM practice on
Mon/Thur |
|
NO Time Trial on 8/14 moved to 8/21 (Parent Meeting
after) |
|
RACE - Sat (8/18) Hurr Invite (@Hurr MS): VGirls
8:00; VBoys 8:30; JVGirls 9:00; JVBoys 9:30; 6th-8th 10:00 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Mike, Casey, Byron |
11 |
III |
M |
13-Aug |
AM |
10 |
10 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
14-Aug |
AM |
10 |
8x1000 w/ DI warm/cool |
| |
|
PM |
3 |
3 miles E |
| W |
15-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ DI warm/cool |
| R |
16-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| F |
17-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E + 4x200 |
| S |
18-Aug |
|
10 |
RACE + warm/cool |
| Week
Total |
62 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys |
11 |
III |
M |
13-Aug |
AM |
10 |
10 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
14-Aug |
AM |
8 |
6x1000 w/ DI warm/Harts
cool |
| |
|
PM |
3 |
3 miles E |
| W |
15-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ DI warm/cool |
| R |
16-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| F |
17-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E + 4x200 |
| S |
18-Aug |
|
7 |
RACE + warm/cool |
| Week
Total |
57 |
|
|
|
|
|
|
|
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|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Girls: Stoner, JP, Mia |
11 |
III |
M |
13-Aug |
AM |
9 |
9 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
14-Aug |
AM |
7.5 |
6x1000 w/ Harts warm/cool |
| |
|
PM |
3 |
3 miles E |
| W |
15-Aug |
AM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/cool |
| |
|
PM |
3 |
3 miles E |
| R |
16-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
4 |
3 miles w/ striders |
| F |
17-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles E |
| S |
18-Aug |
|
7 |
RACE + warm/cool |
| Week
Total |
52.5 |
|
|
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|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Girls: Taylor B., Nicole, Liz, Aubrey,
Kaelie, Megan |
11 |
III |
M |
13-Aug |
AM |
7 |
7 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
14-Aug |
AM |
6.75 |
5x1000 w/ Harts warm/cool |
| |
|
PM |
3 |
3 miles E |
| W |
15-Aug |
AM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/cool |
| |
|
PM |
3 |
3 miles E |
| R |
16-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles w/ striders |
| F |
17-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 4x200 |
| S |
18-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
47.75 |
|
| | Comments(1) |
| |
| Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS, schedule: Mon
AM-7:00,PM-3:00/Tue AM-7:00,PM-own/Wed AM-own,PM-after school/Thur&Fri
AM-6:00,PM-after school |
|
weights and plyos held after PM practice on
Mon/Thur |
|
NO Time Trial on 8/14 moved to 8/21 (Parent Meeting
after) |
|
RACE - Sat (8/18) Hurr Invite (@Hurr MS): VGirls
8:00; VBoys 8:30; JVGirls 9:00; JVBoys 9:30; 6th-8th 10:00
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
11 |
III |
M |
13-Aug |
AM |
7 |
7 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
14-Aug |
AM |
6.75 |
5x1000 w/ Harts warm/cool |
| |
|
|
|
|
| W |
15-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ Harts warm/cool |
| R |
16-Aug |
|
|
|
| |
|
PM |
5 |
4 miles E w/ striders |
| F |
17-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 4x200 |
| S |
18-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
43.25 |
|
| |
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|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
11 |
III |
M |
13-Aug |
AM |
6 |
6 miles E |
| |
|
PM |
3 |
3 miles E |
| T |
14-Aug |
AM |
6 |
4x1000 w/ Harts warm/cool |
| |
|
|
|
|
| W |
15-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/cool |
| R |
16-Aug |
|
|
|
| |
|
PM |
4 |
3 miles E w/ striders |
| F |
17-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 4x200 |
| S |
18-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
11 |
III |
M |
13-Aug |
AM |
6 |
6 miles E |
| |
|
PM |
3 |
3 miles E (optional) |
| T |
14-Aug |
AM |
5.25 |
3x1000 w/ Harts warm/cool |
| |
|
|
|
|
| W |
15-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/cool |
| R |
16-Aug |
|
|
|
| |
|
PM |
4 |
3 miles E w/ striders |
| F |
17-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
3 miles E + 4x200 |
| S |
18-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
30.25-39.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
I |
M |
13-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| T |
14-Aug |
AM |
2 |
2 miles E (20-30 min. run/walk) |
| |
|
|
|
|
| W |
15-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| R |
16-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| F |
17-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| S |
18-Aug |
|
5 |
RACE + warm/cool |
| Week
Total |
15 |
|
|
| | Add Comment |
| |
| Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
| 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, Vars. Girls 5:45 AM Mon/Wed |
|
weights and plyos held after PM practice on
Mon/Thur |
|
Time Trial 8/21 at 5:00 (Parent Meeting after) |
|
RACE - Sat (8/25) SUU Invite (Bicentennial Park,
Cedar): JVGirls 8:00; JVBoys 8:30; VGirls 9:15; VBoys 10:00 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Mike, Casey |
12 |
III |
M |
20-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
8x3min I w/ 3min rec w/ DI
warm/cool |
| T |
21-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4.5 miles E + Time Trial
with Harts cool |
| W |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
10 miles w/ 5x 1/2 mile
fartleks at I pace |
| R |
23-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| F |
24-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E + 4x200 |
| S |
25-Aug |
|
7 |
RACE + warm/cool |
| Week
Total |
60 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys |
12 |
III |
M |
20-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8.5 |
6x3min I w/ 3min rec w/ DI
warm/cool |
| T |
21-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4.5 miles E + Time Trial
with Harts cool |
| W |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
8 miles w/ 5x 1/2 mile
fartleks at I pace |
| R |
23-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| F |
24-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E + 4x200 |
| S |
25-Aug |
|
7 |
RACE + warm/cool |
| Week
Total |
56.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Girls: Stoner, JP, Mia |
12 |
III |
M |
20-Aug |
AM |
6 |
6x3min I w/ 3min rec w/
Pizza Hut warm/cool |
| |
|
PM |
3 |
3 miles E |
| T |
21-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
8 |
4.5 miles E + Time Trial
with Harts cool |
| W |
22-Aug |
AM |
5 |
5 miles w/ 4x 1/2 mile fartleks at I pace |
| |
|
PM |
3 |
3 miles E |
| R |
23-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
4 |
3 miles w/ striders |
| F |
24-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles E |
| S |
25-Aug |
|
7 |
RACE + warm/cool |
| Week
Total |
51 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Girls: Taylor B., Nicole, Liz, Aubrey,
Kaelie, Megan |
12 |
III |
M |
20-Aug |
AM |
5.25 |
5x3min I w/ 3min rec w/
Pizza Hut warm/cool |
| |
|
PM |
3 |
3 miles E |
| T |
21-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4.5 miles E + Time Trial
with Harts cool |
| W |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles w/ 4x 1/2 mile fartleks at I pace |
| R |
23-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles w/ striders |
| F |
24-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 4x200 |
| S |
25-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
47.25 |
|
| | Add Comment |
| |
| Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
| 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, Vars. Girls 5:45 AM Mon/Wed |
|
weights and plyos held after PM practice on
Mon/Thur |
|
Time Trial 8/21 at 5:00 (Parent Meeting after) |
|
RACE - Sat (8/25) SUU Invite (Bicentennial Park,
Cedar): JVGirls 8:00; JVBoys 8:30; VGirls 9:15; VBoys 10:00
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
12 |
III |
M |
20-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6.75 |
5x3min I w/ 3min rec w/
Harts warm/cool |
| T |
21-Aug |
|
|
|
| |
|
PM |
6 |
2.5 miles E + Time Trial
with Harts cool |
| W |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
6 miles w/ 3x 1/2 mile
fartleks at I pace |
| R |
23-Aug |
|
|
|
| |
|
PM |
4 |
3 miles E w/ striders |
| F |
24-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 4x200 |
| S |
25-Aug |
|
7 |
RACE + warm/cool |
| Week
Total |
42.75 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
12 |
III |
M |
20-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
4x3min I w/ 3min rec w/
Harts warm/cool |
| T |
21-Aug |
|
|
|
| |
|
PM |
6 |
2.5 miles E + Time Trial
with Harts cool |
| W |
22-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
5 miles w/ 2x 1/2 mile
fartleks at I pace |
| R |
23-Aug |
|
|
|
| |
|
PM |
4 |
3 miles E w/ striders |
| F |
24-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 4x200 |
| S |
25-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
12 |
III |
M |
20-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5.25 |
3x3min I w/ 3min rec w/
Harts warm/cool |
| T |
21-Aug |
|
|
|
| |
|
PM |
4 |
1 mile E + Time Trial with
1 mile cool |
| W |
22-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
4 miles w/ 2x 1/2 mile
fartleks at I pace |
| R |
23-Aug |
|
|
|
| |
|
PM |
4 |
3 miles E w/ striders |
| F |
24-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
|
4 |
3 miles E + 4x200 |
| S |
25-Aug |
|
6 |
RACE + warm/cool |
| Week
Total |
27.25-36.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
I |
M |
20-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| T |
21-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| W |
22-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| R |
23-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| F |
24-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| S |
25-Aug |
|
5 |
RACE + warm/cool |
| Week
Total |
15 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| | Add Comment |
| |
| Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS: Mon-Fri after school,
AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, beginners no AM, Var. girls
5:45am M/W |
|
weights and plyos held after PM practice on
Mon/Thur |
|
Run-a-Thon Fundraiser starts at 3:00 PM Fri - 5:00
PM, resumes after football game (app. 10:00 PM) continues until 8:00 AM Sat |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Mike, Casey |
13 |
III |
M |
27-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
7 miles E w/ striders |
| T |
28-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
8x1000 I w/ 3min rec w/ DI
warm/cool |
| W |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ DI warm/cool |
| R |
30-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E w/ striders |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
5 |
4 miles E |
| S |
1-Sep |
|
10 |
10 miles w/ 40 min adj.
Tpace |
| Week
Total |
62 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys |
13 |
III |
M |
27-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
7 miles E w/ striders |
| T |
28-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8.5 |
6x1000 I w/ 3min rec w/ DI
warm/cool |
| W |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ DI warm/cool |
| R |
30-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E w/ striders |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
4 |
4 miles E |
| S |
1-Sep |
|
8 |
8 miles w/ 30 min adj. T
pace |
| Week
Total |
57.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Girls: Stoner, JP, Mia |
13 |
III |
M |
27-Aug |
AM |
6 |
6x1000 I w/ 3min rec w/
Pizza Hut warm/cool |
| |
|
PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
6 |
5 miles E w/ striders |
| W |
29-Aug |
AM |
4.5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Pizza Hut warm/cool |
| |
|
PM |
3 |
3 miles E |
| R |
30-Aug |
AM |
4 |
4 miles E |
| |
|
PM |
5 |
4 miles w/ striders |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles E |
| S |
1-Sep |
|
9 |
9 miles w/ 30 min adj. T
pace |
| Week
Total |
51.5 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Girls: Taylor B., Nicole, Liz, Aubrey,
Kaelie, Megan |
13 |
III |
M |
27-Aug |
AM |
5.25 |
5x1000 I w/ 3min rec w/
Pizza Hut warm/cool |
| |
|
PM |
3 |
3 miles E |
| T |
28-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E w/ striders |
| W |
29-Aug |
AM |
4.5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Pizza Hut warm/cool |
| |
|
PM |
5 |
5 miles w/ 4x 1/2 mile fartleks at I pace |
| R |
30-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles w/ striders |
| F |
31-Aug |
AM |
4 |
3 miles + 4x200 |
| |
|
PM |
3 |
3 miles E |
| S |
1-Sep |
|
7 |
7 miles w/ 30 min adj. T pace |
| Week
Total |
47.75 |
|
| | Add Comment |
| |
| Pine
View XC Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS: Mon-Fri after school,
AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, beginners no AM, Var. girls
5:45am M/W |
|
weights and plyos held after PM practice on
Mon/Thur |
|
Run-a-Thon Fundraiser starts at 3:00 PM Fri - 5:00
PM, resumes after football game (app. 10:00 PM) continues until 8:00 AM Sat
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
13 |
III |
M |
27-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
7 miles E w/ striders |
| T |
28-Aug |
|
|
|
| |
|
PM |
6.75 |
5x1000 w/ Harts warm/cool |
| W |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ Harts warm/cool |
| R |
30-Aug |
|
|
|
| |
|
PM |
4 |
3 miles E w/ striders |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
4 |
3 miles E |
| S |
1-Sep |
|
7 |
7 miles w/ 30 min adj. T
pace |
| Week
Total |
45.25 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
13 |
III |
M |
27-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| T |
28-Aug |
|
|
|
| |
|
PM |
6 |
4x3min I w/ 3min rec w/
Harts warm/cool |
| W |
29-Aug |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/cool |
| R |
30-Aug |
|
|
|
| |
|
PM |
4 |
3 miles E w/ striders |
| F |
31-Aug |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles E |
| S |
1-Sep |
|
7 |
7 miles w/ 25 min adj. T
pace |
| Week
Total |
40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
13 |
III |
M |
27-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
3 miles E w/ striders |
| T |
28-Aug |
|
|
|
| |
|
PM |
5.25 |
3x3min I w/ 3min rec w/
Harts warm/cool |
| W |
29-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/cool |
| R |
30-Aug |
|
|
|
| |
|
PM |
4 |
3 miles E w/ striders |
| F |
31-Aug |
AM |
3 |
3 miles E (optional) |
| |
|
|
4 |
3 miles E |
| S |
1-Sep |
|
5 |
5 miles w/ 15 min adj. T
pace |
| Week
Total |
27.25-36.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
I |
M |
27-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| T |
28-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| W |
29-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| R |
30-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| F |
31-Aug |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk)(Grass) |
| S |
1-Sep |
|
3 |
3 mile E |
| Week
Total |
13 |
|
|
| | Add Comment |
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