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September 2011

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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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Mon, Sep 05, 2011
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Pine View XC Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) /morning practice at 6:00 or 6:30 - weights Weds(w/plyos)/Thur(no plyos) @ PVHS

RACE: 9/5 @ Dixie HS, youngsters (6-8th) 4:00, girls (JV and lower Varsity) 4:30, boys (JV) 4:30

RACE: 9/9 @ Region 9 South Course (Bloomington Hills North Park), youngsters (6-8th) 4:30, girls  5:00, boys 5:30
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 14 III M 5-Sep AM 10 10 miles E w/ 20 min Tempo
    PM 3 3 miles E
T 6-Sep AM 3 3 miles E
    PM 9 4x30 sec F pace, 4x1000 T , 3x800 I (2 min rec) - DI warm/cool
W 7-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
R 8-Sep AM 3 3 miles E
    PM 6 5 miles E + 4x200
F 9-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in (race 1 mile tempo/2miles hard - time trial)
S 10-Sep   10 10 miles E w/ 1 mile fast finish
Week Total 62  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 14 III M 5-Sep AM 8 8 miles E w/ 20 min Tempo
    PM 3 3 miles E  
T 6-Sep AM 5 5 miles E
    PM 3 3 miles E / striders
W 7-Sep AM 6.5 4x30 sec F pace, 2x1000 T , 2x800 I (2 min rec) - Harts warm/1 mile cool
    PM 3 3 miles E
R 8-Sep AM 4 3 miles E + 4x200
    PM 4 4 miles E / striders
F 9-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in (race 1 mile tempo/2miles hard - time trial)
S 10-Sep   8 8 miles E w/ 1 mile fast finish
Week Total 54.5  














LEVEL Week  Phase   Date   Mileage Workout
2-VBoys 14 III M 5-Sep AM 8 8 miles E w/ 20 min Tempo
    PM 3 3 miles E
T 6-Sep AM 3 3 miles E
    PM 9 4x30 sec F pace, 4x1000 T , 3x800 I (2 min rec) - DI warm/cool
W 7-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
R 8-Sep AM 3 3 miles E
    PM 6 5 miles E + 4x200
F 9-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in (race 1 mile tempo/2miles hard - time trial)
S 10-Sep   8 8 miles E w/ 1 mile fast finish
Week Total 58  














LEVEL Week  Phase   Date   Mileage Workout
2-JV Boys  14 III M 5-Sep AM 6 6 miles E w/ 20 min Tempo
    PM 3 3 miles E
T 6-Sep AM 3 3 miles E (optional)
    PM 6 Race - get 6 miles in
W 7-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
R 8-Sep AM 3 3 miles E (optional)
    PM 4 3 miles E + 4x200
F 9-Sep AM 3 3 miles E
    PM 6 Race - get 6 miles in
S 10-Sep   6 6 miles E w/ 1 mile fast finish
Week Total 42-48  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Vgirls 14 III M 5-Sep AM 8 8 miles E w/ 20 min Tempo
    PM 3 3 miles E  
T 6-Sep AM 5 5 miles E (3 miles E for those racing this afternoon)
    PM 3 3 miles E / striders (some racing Tuesday - no hard workout on Weds am)
W 7-Sep AM 6.5 4x30 sec F pace, 2x1000 T , 2x800 I (2 min rec) - Harts warm/1 mile cool
    PM 3 3 miles E
R 8-Sep AM 4 3 miles E + 4x200
    PM 4 4 miles E / striders
F 9-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in (race 1 mile tempo/2miles hard - time trial)
S 10-Sep   6 6 miles E w/ 1 mile fast finish
Week Total 52.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-JVGirls  14 III M 5-Sep AM 6 6 miles E w/ 15 min Tempo
    PM 3 3 miles E
T 6-Sep AM 3 3 miles E (optional)
    PM 6 Race - get 6 miles in
W 7-Sep AM 3 3 miles E
    PM 4 5 miles E / striders
R 8-Sep AM 3 3 miles E (optional)
    PM 4 3 miles E + 4x200
F 9-Sep AM 3 3 miles E
    PM 6 Race - get 6 miles in
S 10-Sep   5 5 miles E w/ 1 mile fast finish
Week Total 40-46  














LEVEL Week  Phase   Date   Mileage Workout
1 14 II M 5-Sep AM 4 4 miles E / striders
    PM 3 3 miles E (optional)
T 6-Sep AM 3 3 miles E (optional)
    PM 5 Race - get 5 miles in
W 7-Sep AM 3 3 miles E (optional)
    PM 3 3 miles E w/ striders
R 8-Sep AM 3 3 miles E (optional)
    PM 4 3 miles E + 4x200
F 9-Sep AM 3 3 miles E (optional)
    PM 5 Race - get 5 miles in
S 10-Sep   3 5 miles E
Week Total 24-39  


























































































Add Comment
Mon, Sep 12, 2011
Total Distance
0.00

Pine View XC Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) /morning practice at 6:00 or 6:30 - weights and plyos Mon/Wed @ PVHS

RACE: 9/16 VARSITY @ Provo Bulldog (Kiwanis Park, Provo),  5:30 girls,  6:00 boys
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 15 IV M 12-Sep AM 3 3 miles E
    PM 8.25 2 set Michigan - DI warm/cool
T 13-Sep AM 3 3 miles E
    PM 9 4x30 sec F pace , 3x800 I , 4x1000 T(2 min rec) - DI warm/cool
W 14-Sep AM 3 3 miles E
    PM 6.5 5 miles E + 6x200 R (equal rec)
R 15-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
F 16-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 17-Sep   10 10 miles E w/ 1 mile fast finish
Week Total 60.75  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 15 IV M 12-Sep AM 6.75 2 set Michigan - Harts warm/1 mile cool
    PM 3 3 miles E  
T 13-Sep AM 4 4 mile E
    PM 4.5 3 miles E + 6x200 R (2 min rec)
W 14-Sep AM 6.5 4x30 sec F pace , 2x800 I , 2x1000 T(2 min rec) - Harts warm/1 mile cool
    PM 3 3 miles E
R 15-Sep AM 3 3 miles E
    PM 3 3 miles E / striders
F 16-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 17-Sep   8 8 miles E w/ 1 mile fast finish
Week Total 51.75  














LEVEL Week  Phase   Date   Mileage Workout
2-VBoys 15 IV M 12-Sep AM 3 3 miles E
    PM 8.25 2 set Michigan - DI warm/cool
T 13-Sep AM 3 3 miles E
    PM 9 4x30 sec F pace , 3x800 I , 4x1000 T(2 min rec) - DI warm/cool
W 14-Sep AM 3 3 miles E
    PM 6.5 5 miles E + 6x200 R (equal rec)
R 15-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
F 16-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 17-Sep   8 8 miles E w/ 1 mile fast finish
Week Total 58.75  














LEVEL Week  Phase   Date   Mileage Workout
2-JV Boys  15 IV M 12-Sep AM 3 3 miles E
    PM 4 4 miles E  
T 13-Sep AM 3 3 miles E (optional)
    PM 7 4x30 sec F pace, 2x800 I, 3x1000 T (2 min rec) - Harts warm/cool
W 14-Sep AM 3 3 miles E
    PM 5.5 4 miles E + 6x200 R
R 15-Sep AM 3 3 miles E (optional)
    PM 7.25 2 set Michigan - Harts warm/cool
F 16-Sep AM 3 3 miles E
    PM 3 3 miles E / striders
S 17-Sep   7 7 miles E w/ 1 mile fast finish
Week Total 42.75-48.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Vgirls 14 III M 12-Sep AM 6.75 2 set Michigan - Harts warm/1 mile cool
    PM 3 3 miles E  
T 13-Sep AM 4 4 mile E
    PM 4.5 3 miles E + 6x200 R (2 min rec)
W 14-Sep AM 6.5 4x30 sec F pace , 2x800 I , 2x1000 T(2 min rec) - Harts warm/1 mile cool
    PM 3 3 miles E
R 15-Sep AM 3 3 miles E
    PM 3 3 miles E / striders
F 16-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 17-Sep   6 6 miles E w/ 1 mile fast finish
Week Total 49.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-JVGirls  15 IV M 12-Sep AM 3 3 miles E
    PM 7.25 2 set Michigan - Harts warm/cool
T 13-Sep AM 3 3 miles E (optional)
    PM 3 3 miles E
W 14-Sep AM 3 3 miles E
    PM 4.5 3 miles E + 6x200 R
R 15-Sep AM 3 3 miles E (optional)
    PM 5.5 4x30 sec F pace , 1x800 I , 2x1000 T(2 min rec) - Harts warm/cool
F 16-Sep AM 3 3 miles E
    PM 4 4 miles E / striders
S 17-Sep   6 6 miles E w/ 1 mile fast finish
Week Total 39.25-45.25  














LEVEL Week  Phase   Date   Mileage Workout
1 15 IV M 12-Sep AM 3 3 miles E (optional)
    PM 3 3 miles E
T 13-Sep AM 3 3 miles E (optional)
    PM 5 4x30 F pace + 3x3 min I - Harts warm/cool
W 14-Sep AM 3 3 miles E (optional)
    PM 4.25 3 miles E + 6x200 R
R 15-Sep AM 3 3 miles E (optional)
    PM 3 3 miles E
F 16-Sep AM 3 3 miles E (optional)
    PM 4 4 miles E / striders
S 17-Sep   3 3 miles E
Week Total 22.25-37.25  

Add Comment
Mon, Sep 19, 2011
Total Distance
0.00

Pine View XC Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) /morning practice at 6:00 or 6:30 - weights and plyos Mon/Wed @ PVHS

RACE: 9/23 VAR @ Nebo (Mp Mt HS, Spanish Fork) 4:00 girls 4:30 boys; 9/24 JV @ Wahsatch (SLC) 9:00 girls, 9:30 boys
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 16 IV M 19-Sep AM 3 3 miles E
    PM 7 7 miles E
T 20-Sep AM 3 3 miles E
    PM 9 4x30 sec F(1min), 3x800 I(2min), 4x1000 T(2 min) - DI warm/cool
W 21-Sep AM 3 3 miles E
    PM 6.5 5 miles E + 6x200 R (equal rec)
R 22-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 24-Sep   9 8x200R + 2x5 min T (on State course) - 2 mile warm/cool as needed for 9
Week Total 58.5  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 16 IV M 19-Sep AM 7 4x30 sec F(1min), 2x800 I (2min), 3x1000 T(1min)-Harts warm/1 mile cool
    PM 3 3 miles E  
T 20-Sep AM 3 4 mile E
    PM 3 3 miles E + 6x200 R (2 min rec)
W 21-Sep AM 4.5 3 miles E + 6x200 R (2 min rec)
    PM 3 3 miles E
R 22-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 24-Sep   9 8x200R + 2x5 min T (on State course) - 2 mile warm/cool as needed for 9
Week Total 50.5  














LEVEL Week  Phase   Date   Mileage Workout
2-VBoys 16 IV M 19-Sep AM 3 3 miles E
    PM 7 7 miles E
T 20-Sep AM 3 3 miles E
    PM 9 4x30 sec F(1min), 3x800 I(2min), 4x1000 T(2 min) - DI warm/cool
W 21-Sep AM 3 3 miles E
    PM 6.5 5 miles E + 6x200 R (equal rec)
R 22-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 24-Sep   9 8x200R + 2x5 min T (on State course) - 2 mile warm/cool as needed for 9
Week Total 58.5  














LEVEL Week  Phase   Date   Mileage Workout
2-JV Boys  16 IV M 19-Sep AM 3 3 miles E
    PM 7 7 miles E  
T 20-Sep AM 3 3 miles E (optional)
    PM 7 4x30 sec F(1min), 2x800 I(2min), 3x1000 T (2min) - Harts warm/cool
W 21-Sep AM 3 3 miles E
    PM 5.5 4 miles E + 6x200 R
R 22-Sep AM 3 3 miles E (optional)
    PM 4 4 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 3 3 miles E / striders
S 24-Sep   6 RACE - get 6 miles in
Week Total 41.5-47.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Vgirls 16 III M 19-Sep AM 7 4x30 sec F(1min), 2x800 I (2min), 3x1000 T(1min)-Harts warm/1 mile cool
    PM 3 3 miles E  
T 20-Sep AM 3 4 mile E
    PM 3 3 miles E + 6x200 R (2 min rec)
W 21-Sep AM 4.5 3 miles E + 6x200 R (2 min rec)
    PM 3 3 miles E
R 22-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 24-Sep   9 8x200R + 2x5 min T (on State course) - 2 mile warm/cool as needed for 9
Week Total 50.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-JVGirls  16 IV M 19-Sep AM 3 3 miles E
    PM 7 7 miles E  
T 20-Sep AM 3 3 miles E (optional)
    PM 5.75 4x30 sec F(1min), 1x800 I(2min), 2x1000 T (2min) - Harts warm/cool
W 21-Sep AM 3 3 miles E
    PM 5.5 4 miles E + 6x200 R
R 22-Sep AM 3 3 miles E (optional)
    PM 4 4 miles E / striders
F 23-Sep AM 3 3 miles E
    PM 3 3 miles E / striders
S 24-Sep   6 RACE - get 6 miles in
Week Total 40.25-46.25  














LEVEL Week  Phase   Date   Mileage Workout
1 16 IV M 19-Sep AM 3 3 miles E (optional)
    PM 3 3 miles E
T 20-Sep AM 3 3 miles E (optional)
    PM 5 4x30 F pace + 3x3 min I - Harts warm/cool
W 21-Sep AM 3 3 miles E (optional)
    PM 4.25 3 miles E + 6x200 R
R 22-Sep AM 3 3 miles E (optional)
    PM 3 3 miles E / striders
F 23-Sep AM 3 3 miles E (optional)
    PM 3 3 miles E / striders
S 24-Sep   5 RACE - get 5 miles in
Week Total 23.25-38.25  

Add Comment
Mon, Sep 26, 2011
Total Distance
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Pine View XC Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) /morning practice at 6:00 or 6:30 - weights and plyos Mon/Wed @ PVHS

RACE: 9/30 @ Cedar 3:30 youngsters, 4:00 JV girls, 4:30 JV boys, 5:00 V girls, 5:30 V boys
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 17 V M 26-Sep AM 3 3 miles E
    PM 6 6 miles E / striders
T 27-Sep AM 3 3 miles E
    PM 8.25 2 set Michigan - DI warm and cool
W 28-Sep AM 3 3 miles E
    PM 6.5 5 miles E + 6x200 R (equal rec)
R 29-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
F 30-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 1-Oct   6 6 miles E  
Week Total 53.75  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 17 V M 26-Sep AM 6.75 2 set Michigan - Harts warm and 1 cool
    PM 3 3 miles E  / striders
T 27-Sep AM 4 4 mile E
    PM 3 3 miles E
W 28-Sep AM 4.5 3 miles E + 6x200 R (2 min rec)
    PM 3 3 miles E
R 29-Sep AM 3 3 miles E
    PM 4 4 miles E / striders
F 30-Sep AM 3 3 miles E
    PM 7 RACE - get 7 miles in
S 1-Oct   5 5 miles E
Week Total 46.25  














LEVEL Week  Phase   Date   Mileage Workout
2-JV Boys  17 V M 26-Sep AM 3 3 miles E
    PM 5 5 miles E / striders
T 27-Sep AM 3 3 miles E (optional)
    PM 7.25 2 set Michigan - Harts warm/cool
W 28-Sep AM 3 3 miles E
    PM 4.5 3 miles E + 6x200 R
R 29-Sep AM 3 3 miles E (optional)
    PM 4 4 miles E / striders
F 30-Sep AM 3 3 miles E
    PM 6 RACE - get 6 miles in
S 1-Oct   5 5 miles E  
Week Total 40.25-46.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-JVGirls  17 V M 26-Sep AM 3 3 miles E
    PM 4 4 miles E / striders
T 27-Sep AM 3 3 miles E (optional)
    PM 7.25 2 set Michigan - Harts warm/cool
W 28-Sep AM 3 3 miles E
    PM 4.5 3 miles E + 6x200 R
R 29-Sep AM 3 3 miles E (optional)
    PM 4 4 miles E / striders
F 30-Sep AM 3 3 miles E
    PM 6 RACE - get 6 miles in
S 1-Oct   4 4 miles E  
Week Total 38.75-44.75  














LEVEL Week  Phase   Date   Mileage Workout
1 17 V M 26-Sep AM 3 3 miles E (optional)
    PM 4 4 miles E / striders
T 27-Sep AM 3 3 miles E (optional)
    PM 4.5 3x3 min cruisers - Harts warm/cool
W 28-Sep AM 3 3 miles E (optional)
    PM 4.25 3 miles E + 6x200 R
R 29-Sep AM 3 3 miles E (optional)
    PM 3 3 miles E / striders
F 30-Sep AM 3 3 miles E (optional)
    PM 5 RACE - get 5 miles in
S 1-Oct   4 4 miles E  
Week Total 24.75-39.75  

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