| 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 |
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| Pine
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 |
|
MONDAY - practice held at 7:00am (w/weights after),
afternoon on own |
|
weights and plyos held after PM practice on
Mon/Thur |
|
RACE - Tues (9/4) Dixie (Bloom Hills N Park):
6th-8th 6:30; Girls 7:00; Boys 7:30 |
|
RACE - Fir (9/7) Murray Invite (Murr City Park):
Vgirls 5:30; VBoys 5:45 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Mike, Casey |
14 |
III |
M |
3-Sep |
AM |
8.25 |
5x1 mile cuisers T pace w/
.25 rec w/ 1 mile warm/cool |
| |
|
PM |
3 |
3 miles E |
| T |
4-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
10 |
8x1000 I w/ 3min rec w/ 2
mile warm/cool |
| W |
5-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E w/ striders |
| R |
6-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
7-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool |
| S |
8-Sep |
|
10 |
10 miles |
| Week
Total |
62.25 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys |
14 |
III |
M |
3-Sep |
AM |
8.25 |
5x1 mile cuisers T pace w/
.25 rec w/ 1 mile warm/cool |
| |
|
PM |
3 |
3 miles E |
| T |
4-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
8.5 |
6x1000 I w/ 3min rec w/ DI
warm/cool - JV Race (6miles) + warm/cool |
| W |
5-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| R |
6-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
7-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool -
JV:4x2min w/1min rec + 5x400 I w/30sec rec w/ DI warm/cool |
| S |
8-Sep |
|
8 |
8 miles |
| Week
Total |
57.75 |
(JV total
55.25) |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Girls: Stoner, JP, Mia |
14 |
III |
M |
3-Sep |
AM |
7 |
4x1 mile cuisers T pace w/
.25 rec w/ Pizza Hut mile warm/cool |
| |
|
PM |
3 |
3 miles E |
| T |
4-Sep |
AM |
4 |
4 miles E |
| |
|
PM |
4 |
3 miles E w/ striders |
| W |
5-Sep |
AM |
6.5 |
6x1000 I w/ Pizza Hut
warm/cool |
| |
|
PM |
3 |
3 miles E |
| R |
6-Sep |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles |
| F |
7-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool |
| S |
8-Sep |
|
7 |
7 miles E |
| Week
Total |
51.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Girls: Taylor B., Nicole, Liz, Aubrey,
Kaelie, Megan |
14 |
III |
M |
3-Sep |
AM |
5.75 |
3x1 mile cuisers T pace w/
.25 rec w/ Pizza Hut mile warm/cool |
| |
|
PM |
3 |
3 miles E |
| T |
4-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles w/ striders - JV
Race (6miles) + warm/cool |
| W |
5-Sep |
AM |
5.25 |
5x1000 I w/ 3min rec w/
Pizza Hut warm/cool - JV 5 miles E |
| |
|
PM |
3 |
3 miles E |
| R |
6-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles + 4x200 |
| F |
7-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + w/c - JV (5m)3x2min
w/1min rec + 4x400 I w/30sec rec w/ Harts warm/cool |
| S |
8-Sep |
|
5 |
5 miles E |
| Week
Total |
46 |
(JV total
45.75) |
| | Add Comment |
| |
| Pine
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 |
|
MONDAY - practice held at 7:00am (w/weights after),
afternoon on own |
|
weights and plyos held after PM practice on
Mon/Thur |
|
RACE - Tues (9/4) Dixie (Bloom Hills N Park):
6th-8th 6:30; Girls 7:00; Boys 7:30 |
|
RACE - Fir (9/7) Murray Invite (Murr City Park):
Vgirls 5:30; VBoys 5:45 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
14 |
III |
M |
3-Sep |
AM |
6 |
5 miles + 4x200 |
| |
|
PM |
3 |
3 miles E |
| T |
4-Sep |
|
|
|
| |
|
PM |
6 |
RACE + warm/cool |
| W |
5-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E w/ striders |
| R |
6-Sep |
|
|
|
| |
|
PM |
5 |
5 miles E |
| F |
7-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5.5 |
4x2min w/1min rec + 5x400 I
w/30sec rec w/ Harts warm/cool |
| S |
8-Sep |
|
6 |
6 miles E |
| Week
Total |
43.5 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
14 |
III |
M |
3-Sep |
AM |
5 |
4 miles E + 4x200 |
| |
|
PM |
3 |
3 miles E |
| T |
4-Sep |
|
|
|
| |
|
PM |
6 |
RACE + warm/cool |
| W |
5-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E w/ striders |
| R |
6-Sep |
|
|
|
| |
|
PM |
3 |
3 miles E |
| F |
7-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/coom |
| S |
8-Sep |
|
5 |
5 miles E |
| Week
Total |
39 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
14 |
III |
M |
3-Sep |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles E (optional) |
| T |
4-Sep |
|
|
|
| |
|
PM |
5 |
RACE + warm/cool |
| W |
5-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
6 |
5 miles E w/ striders |
| R |
6-Sep |
|
|
|
| |
|
PM |
3 |
3 miles E |
| F |
7-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
|
5 |
3x2min w/1min rec + 4x400 I
w/30sec rec w/ Harts warm/coom |
| S |
8-Sep |
|
3 |
3 miles E |
| Week
Total |
26-35 |
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| |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| beginner |
|
I |
M |
3-Sep |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| T |
4-Sep |
|
|
|
| |
|
PM |
5 |
RACE + warm/cool |
| W |
5-Sep |
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|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| R |
6-Sep |
|
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|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| F |
7-Sep |
|
|
|
| |
|
PM |
2 |
2 miles E (20-30 min. run/walk) |
| S |
8-Sep |
|
2 |
2 miles E |
| 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 |
|
weights and plyos held after PM practice on Mon/Wed
- MON AFTERNOON PRACTICE HELD RIGHT AFTER SCHOOL (early
out day) |
|
RACE - Time Trial Tues (9/11) @ PV: 6th-8th 3:30;
Girls 3:45; Boys 3:45 - meet for regular practice time |
|
RACE - Fri (9/14) Herriman Invite (near Herriman
HS): VGirls 5:15; VBoys 5:45 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Mike, Casey |
15 |
IV |
M |
10-Sep |
AM |
3 |
3 miles E |
| |
|
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 |
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
14-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool |
| S |
15-Sep |
|
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 |
| |
|
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 |
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
14-Sep |
AM |
3 |
3 miles E |
| |
|
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 |
|
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 |
| |
|
PM |
3 |
3 miles E |
| T |
11-Sep |
AM |
4 |
3 miles E w/ striders |
| |
|
PM |
6 |
TIME TRIAL+ 5xstadium hill
sprints w/warm and cool to get distance |
| W |
12-Sep |
AM |
4 |
4 miles E |
| |
|
PM |
3 |
3 miles E |
| R |
13-Sep |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles |
| F |
14-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool |
| S |
15-Sep |
|
7 |
7 miles E w/ 1 mile hard
finish |
| Week
Total |
51 |
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|
|
|
|
|
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| LEVEL |
Week |
Phase |
|
Date |
|
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 |
| |
|
PM |
3 |
3 miles E |
| T |
11-Sep |
AM |
4 |
3 miles E w/ striders |
| |
|
PM |
6 |
TIME TRIAL+ 5xstadium hill
sprints w/warm and cool to get distance |
| W |
12-Sep |
AM |
4 |
4 miles E |
| |
|
PM |
3 |
3 miles E |
| R |
13-Sep |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles |
| F |
14-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool - JV:8x200
w/200 rec + 1x5minT w/2min rec w/ DI warm/cool |
| S |
15-Sep |
|
5 |
5 miles E w/ 1 mile hard
finish |
| Week
Total |
49 |
(JV total
46.75) |
| | Comments(1) |
| |
| 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 |
|
weights and plyos held after PM practice on Mon/Wed
- MON AFTERNOON PRACTICE HELD RIGHT AFTER SCHOOL (early
out day) |
|
RACE - Time Trial Tues (9/11) @ PV: 6th-8th 3:30;
Girls 3:45; Boys 3:45 - meet for regular practice time |
|
RACE - Fri (9/14) Herriman Invite (near Herriman
HS): VGirls 5:15; VBoys 5:45 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys |
15 |
IV |
M |
10-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
8 |
4x30secF w/1 min rec+3x800I
w/2min rec+3x1000T w/1 min rec w/Harts warm/cool |
| T |
11-Sep |
|
|
|
| |
|
PM |
6 |
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 |
|
|
|
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
14-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
8x200 w/200 rec + 2x5minT
w/2min rec w/ Harts warm/cool |
| S |
15-Sep |
|
6 |
6 miles w/ 1 mile hard
finish |
| Week
Total |
49 |
|
| |
|
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|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls |
15 |
IV |
M |
10-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
4x30secF w/1 min rec+2x800I
w/2min rec+2x1000T w/1 min rec w/Harts warm/cool |
| T |
11-Sep |
|
|
|
| |
|
PM |
5 |
TIME TRIAL+ 5xstadium hill
sprints w/warm and cool to get distance |
| W |
12-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| R |
13-Sep |
|
|
|
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
14-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
8x200 w/200 rec + 1x5minT
w/2min rec w/ Harts warm/cool |
| S |
15-Sep |
|
4 |
4 miles w/ 1 mile hard
finish |
| Week
Total |
40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
15 |
IV |
M |
10-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
4x30secF w/1 min rec+2x800I
w/2min rec+1x1000T w/1 min rec w/Harts warm/cool |
| T |
11-Sep |
|
|
|
| |
|
PM |
5 |
TIME TRIAL+ 5xstadium hill
sprints w/warm and cool to get distance |
| W |
12-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
5 |
4 miles E w/ striders |
| R |
13-Sep |
|
|
|
| |
|
PM |
4 |
3 miles E + 4x200 |
| F |
14-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
|
5 |
8x200 w/200 rec + 1x5minT
w/2min rec w/ Harts warm/cool |
| S |
15-Sep |
|
3 |
3 miles |
| Week
Total |
27.5-36.5 |
|
| | 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, Varsity Girls M/W
5:45AM |
|
weights and plyos held after PM practice on Mon/Wed |
|
RACE - Fri (9/21) Nebo Invite (Salem Hills HS):
Varsity Girls 5:00, Varsity Boys 5:30 |
|
RACE - Sat (9/22) Wahsatch Rendezvous (Cottonwood
Complex in Murray): JVGirls 9:00; JVBoys 9:30 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Varsity (Mike, Casey, Byron, Colton,
Jason, Braden, Abel) |
16 |
IV |
M |
17-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
9 |
6 mile E + 2 mile Indian
Run + 4xstadium hill sprints + 4x100F |
| T |
18-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
| W |
19-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 2x400I |
| R |
20-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
21-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool |
| S |
22-Sep |
|
9 |
4x(2minH+1minE,
1minH+30secE, 30secH+30secE) w/2.5warm 3cool |
| Week
Total |
59.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3B-Boys Junior Varsity (Red Leader, Josh,
etc…) |
16 |
IV |
M |
17-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
9 |
6 mile E + 2 mile Indian
Run + 4xstadium hill sprints + 4x100F |
| T |
18-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
| W |
19-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 2x400I |
| R |
20-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
21-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| S |
22-Sep |
|
7 |
RACE + warm/cool |
| Week
Total |
55.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls: Varsity (Stoner, JP, Mia, Liz,
Taylor, Nicole, Kaelie) |
16 |
IV |
M |
17-Sep |
AM |
6 |
3 miles E + 2 mile Indian Run + 4x200 |
| |
|
PM |
4 |
3 miles E + 4xstadium hill sprints + 4x100F |
| T |
18-Sep |
AM |
4 |
3 miles E w/ striders |
| |
|
PM |
3 |
3 miles E |
| W |
19-Sep |
AM |
5.25 |
Michigan w/ 1mile warm/cool |
| |
|
PM |
4 |
3 miles E + 2x400I |
| R |
20-Sep |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles E |
| F |
21-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool |
| S |
22-Sep |
|
7.75 |
3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/2.5warm 3cool |
| Week
Total |
51 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys (Nick, Paul, Kyler etc…) |
16 |
IV |
M |
17-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
4 mile E + 1 mile Indian
Run + 4xstadium hill sprints + 4x100F |
| T |
18-Sep |
|
|
|
| |
|
PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
| W |
19-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 2x400I |
| R |
20-Sep |
|
|
|
| |
|
PM |
5 |
4 miles E w/ striders |
| F |
21-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| S |
22-Sep |
|
6 |
RACE + warm/cool |
| Week
Total |
44.25 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls (Erin, Megan, etc…) |
16 |
IV |
M |
17-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
4 mile E + 1 mile Indian
Run + 4xstadium hill sprints + 4x100F |
| T |
18-Sep |
|
|
|
| |
|
PM |
6.25 |
Michigan w/ 1mile warm/cool
w/ striders |
| W |
19-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 2x400I |
| R |
20-Sep |
|
|
|
| |
|
PM |
4 |
3 miles E + 4x200 |
| F |
21-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E w/ striders |
| S |
22-Sep |
|
6 |
RACE + warm/cool |
| Week
Total |
40.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
16 |
IV |
M |
17-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
3 mile E + 4xstadium hill
sprints + 4x100F |
| T |
18-Sep |
|
|
|
| |
|
PM |
5 |
Dog Pound Tempo from
WalMart to Dog Pound w/ striders |
| W |
19-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
3 miles E + 2x400I |
| R |
20-Sep |
|
|
|
| |
|
PM |
4 |
3 miles E + 4x200 |
| F |
21-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
|
4 |
3 miles E w/ striders |
| S |
22-Sep |
|
5 |
RACE + warm/cool |
| Week
Total |
26-35 |
|
| | Add Comment |
| |
| Pine
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, Varsity Girls M/W
5:45AM |
|
weights and plyos held after PM practice on Mon/Wed |
|
RACE - Fri (9/28) Cedar Invite (Cedar HS): 6-8th
3:30, JV Girls 4:00, JV Boys 4:30, Varsity Girls 5:00, Varsity Boys 5:30 |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3A-Boys: Varsity (Mike, Casey, Byron, Colton,
Jason, Braden, Abel, Matt) |
16 |
IV |
M |
24-Sep |
AM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| |
|
PM |
8 |
4x30secF w/1 min rec+3x800I
w/2min rec+3x1000T w/1 min rec w/Harts warm/cool |
| T |
25-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
| W |
26-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 2x400I |
| R |
27-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 4x200 |
| F |
28-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool |
| S |
29-Sep |
|
8.5 |
4x(2minH+1minE,
1minH+30secE, 30secH+30secE) w/2warm 1cool |
| Week
Total |
58.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls: Varsity (Stoner, JP, Mia, Liz,
Taylor, Nicole, Kaelie) |
16 |
IV |
M |
24-Sep |
AM |
6.5 |
4x30secF w/1 min rec+3x800I
w/2min rec+2x1000T w/1 min rec w/Pizza warm/cool |
| |
|
PM |
4 |
3 miles E + 4xstadium hill sprints + 4x100F |
| T |
25-Sep |
AM |
4 |
3 miles E w/ striders |
| |
|
PM |
3 |
3 miles E |
| W |
26-Sep |
AM |
6.25 |
Michigan w/ 1mile warm/cool |
| |
|
PM |
4 |
3 miles E + 2x400I |
| R |
27-Sep |
AM |
4 |
3 miles E + 4x200 |
| |
|
PM |
3 |
3 miles E |
| F |
28-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
RACE + warm/cool |
| S |
29-Sep |
|
6.5 |
3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool |
| Week
Total |
51.25 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Boys (Nick, Paul, Kyler, Josh, Krenshaw,
Hunter, etc…) |
16 |
IV |
M |
24-Sep |
AM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| |
|
PM |
6.5 |
4x30secF w/1 min rec+3x800I
w/2min rec+2x1000T w/1 min rec w/Pizza warm/cool |
| T |
25-Sep |
|
|
|
| |
|
PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
| W |
26-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
5 miles E + 2x400I |
| R |
27-Sep |
|
|
|
| |
|
PM |
5 |
4 miles E w/ striders |
| F |
28-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE + warm/cool |
| S |
29-Sep |
|
4 |
4 miles E |
| Week
Total |
44.75 |
|
| |
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls (Erin, Megan, Chancie, etc…) |
16 |
IV |
M |
24-Sep |
AM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| |
|
PM |
5.5 |
4x30secF w/1 min rec+2x800I
w/2min rec+2x1000T w/1 min rec w/Pizza warm/cool |
| T |
25-Sep |
|
|
|
| |
|
PM |
7.25 |
Michigan w/ 1mile warm/cool
w/ striders |
| W |
26-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + 2x400I |
| R |
27-Sep |
|
|
|
| |
|
PM |
4 |
3 miles E + 4x200 |
| F |
28-Sep |
AM |
3 |
3 miles E |
| |
|
PM |
6 |
RACE + warm/cool |
| S |
29-Sep |
|
3 |
3 miles E |
| Week
Total |
39.75 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
16 |
IV |
M |
24-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
3 mile E + 4xstadium hill
sprints + 4x100F |
| T |
25-Sep |
|
|
|
| |
|
PM |
5 |
2 mile Tempo w/ 1 mile
warm/cool w/ striders |
| W |
26-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
PM |
4 |
3 miles E + 2x400I |
| R |
27-Sep |
|
|
|
| |
|
PM |
4 |
3 miles E + 4x200 |
| F |
28-Sep |
AM |
3 |
3 miles E (optional) |
| |
|
|
5 |
RACE + warm/cool |
| S |
29-Sep |
|
3 |
3 miles E |
| Week
Total |
25-39 |
|
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