| 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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| Pine
View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-Level 3 M-F, Level 2 NO AM, Level 1 NO AM, Varsity Girls M/W
5:45AM |
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NO weights and plyos until after State |
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RACE - Wed (10/3) Snow Canyon Invite (SC HS): 6-8th
3:30, Girls 4:00, Boys 4:30 |
| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Boys: Varsity not racing Weds. (Mike,
Casey, Byron, Colton, Jason) |
18 |
V |
M |
1-Oct |
AM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| |
|
PM |
8 |
8 mile E |
| T |
2-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
7 |
4xmile T + 4x200 w/ Pizza
warm/cool |
| W |
3-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E + 2x400I |
| R |
4-Oct |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E + 4x200 |
| F |
5-Oct |
AM |
3 |
3 miles E |
| |
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PM |
6 |
2 miles T + 1x1000 I +
1x400 R + 4x200 R w/ Pizza warm/cool |
| S |
6-Oct |
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6 |
6 miles w/ 4xfarleks |
| Week
Total |
54 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 3-Boys: Varsity racing on Weds. (Braden,
Abel, Matt) |
18 |
V |
M |
1-Oct |
AM |
3 |
3 miles E |
| |
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PM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| T |
2-Oct |
AM |
3 |
3 miles E |
| |
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PM |
5 |
4 miles E + 4x200 |
| W |
3-Oct |
AM |
3 |
3 miles E |
| |
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PM |
6 |
RACE + warm/cool |
| R |
4-Oct |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E + 4x200 |
| F |
5-Oct |
AM |
3 |
3 miles E |
| |
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PM |
6 |
2 miles T + 1x1000 I +
1x400 R + 4x200 R w/ Pizza warm/cool |
| S |
6-Oct |
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6 |
6 miles w/ 4xfarleks |
| Week
Total |
48 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls: Varsity (Stoner, JP, Mia, Liz,
Taylor, Nicole, Kaelie) |
18 |
V |
M |
1-Oct |
AM |
6 |
3xmile T + 4x200 w/ Pizza
warm/cool |
| |
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PM |
4 |
3 miles E + 4xstadium hill sprints + 4x100F |
| T |
2-Oct |
AM |
4 |
3 miles E w/ striders |
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PM |
3 |
3 miles E |
| W |
3-Oct |
AM |
4 |
3 miles E + 2x400I |
| |
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PM |
3 |
3 miles E |
| R |
4-Oct |
AM |
4 |
3 miles E + 4x200 |
| |
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PM |
3 |
3 miles E |
| F |
5-Oct |
AM |
3 |
3 miles E |
| |
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PM |
6 |
2 miles T + 1x1000 I +
1x400 R + 4x200 R w/ Pizza warm/cool |
| S |
6-Oct |
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5 |
5 miles E w/ 4xfartleks |
| Week
Total |
45 |
*Weds morning and Friday
afternoon may switch* |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Boys (Nick, Paul, Kyler, Josh, Krenshaw,
Hunter, etc…) |
18 |
V |
M |
1-Oct |
AM |
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| |
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PM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| T |
2-Oct |
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| |
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PM |
5 |
4 miles E + 4x200 |
| W |
3-Oct |
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| |
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PM |
6 |
RACE + warm/cool |
| R |
4-Oct |
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PM |
6 |
5 miles E + 4x200 |
| F |
5-Oct |
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| |
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PM |
6 |
2 miles T + 1x1000 I +
1x400 R + 4x200 R w/ Pizza warm/cool |
| S |
6-Oct |
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4 |
4 miles w/ 4xfarleks |
| Week
Total |
31 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls (Erin, Megan, Chancie, etc…) |
18 |
V |
M |
1-Oct |
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PM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| T |
2-Oct |
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| |
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PM |
4 |
3 miles E + 4x200 |
| W |
3-Oct |
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| |
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PM |
5 |
RACE + warm/cool |
| R |
4-Oct |
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| |
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PM |
4 |
3 miles E + 4x200 |
| F |
5-Oct |
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PM |
5 |
1 mile T + 1x1000 I + 1x400
R + 4x200 R w/ Pizza warm/cool |
| S |
6-Oct |
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4 |
4 miles w/ 4xfarleks |
| Week
Total |
26 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
18 |
V |
M |
1-Oct |
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PM |
4 |
3 miles E + 4xstadium hill
sprints + 4x100F |
| T |
2-Oct |
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PM |
4 |
3 miles E + 4x200 |
| W |
3-Oct |
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PM |
5 |
RACE + warm/cool |
| R |
4-Oct |
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PM |
4 |
3 miles E + 4x200 |
| F |
5-Oct |
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PM |
4 |
1x1000 I + 1x400 R + 4x200
R w/ Pizza warm/cool |
| S |
6-Oct |
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3 |
3 miles w/ 4xfarleks |
| Week
Total |
24 |
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| | Add Comment |
| | Quick info: AM runs for Varsity at the usual 6:00 throughout the week (this includes girls - 6:00, not 5:45! - please spread the word) Mon. afternoon will be the usual pre-race run. Tues. afternoon is REGION! Held at Bicentennial Park in Cedar. Youngsters at 3:30, JV Girls at 4:00, JV Boys at 4:30, Varsity Girls at 5:00, Varsity Boys at 5:30. The rest of the week will be up later. Let's go make ALL we have done pay off at REGION! | | Comments(1) |
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| Pine
View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-T/W/R @ 6:00 |
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weights and plyos Tuesday/Friday |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
21 |
II |
M |
22-Oct |
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PM |
6 |
5xSunrise hills |
| T |
23-Oct |
AM |
3 |
3 miles E |
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PM |
7 |
7 miles long hill run |
| W |
24-Oct |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E w/ striders |
| R |
25-Oct |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles rolling hill run
(like a trail, etc…) |
| F |
26-Oct |
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PM |
7.25 |
1:1,2:2,3:3,4:4(pyramid) w/
DI warm/cool |
| S |
27-Oct |
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8 |
8 miles E w/ 3x fartleks
toward finish |
| Week
Total |
50.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
21 |
II |
M |
22-Oct |
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| |
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PM |
5.5 |
4xSunrise hills |
| T |
23-Oct |
AM |
3 |
3 miles E |
| |
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PM |
6 |
6 miles long hill run |
| W |
24-Oct |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E w/ striders |
| R |
25-Oct |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles rolling hill run
(like a trail, etc…) |
| F |
26-Oct |
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PM |
5.5 |
1:1,2:2,3:3,(ladder) w/ DI
warm/cool |
| S |
27-Oct |
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7 |
7 miles E w/ 3x fartleks
toward finish |
| Week
Total |
44 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys (Nick, Paul, Kyler, Josh, Krenshaw,
Hunter, etc…) |
21 |
II |
M |
22-Oct |
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| |
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PM |
6 |
5xSunrise hills |
| T |
23-Oct |
AM |
3 |
3 miles E |
| |
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PM |
6 |
6 miles long hill run |
| W |
24-Oct |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E w/ striders |
| R |
25-Oct |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles rolling hill run
(like a trail, etc…) |
| F |
26-Oct |
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PM |
7.25 |
1:1,2:2,3:3,4:4(pyramid) w/
DI warm/cool |
| S |
27-Oct |
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7 |
7 miles E w/ 3x fartleks
toward finish |
| Week
Total |
46.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls (Erin, Megan, Chancie, etc…) |
21 |
II |
M |
22-Oct |
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| |
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PM |
5 |
3xSunrise hills |
| T |
23-Oct |
AM |
3 |
3 miles E |
| |
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PM |
5 |
5 miles long hill run |
| W |
24-Oct |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E w/ striders |
| R |
25-Oct |
AM |
3 |
3 miles E |
| |
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PM |
7 |
7 miles rolling hill run
(like a trail, etc…) |
| F |
26-Oct |
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PM |
5.5 |
1:1,2:2,3:3,(ladder) w/ DI
warm/cool |
| S |
27-Oct |
|
4 |
4 miles E w/ 3x fartleks
toward finish |
| Week
Total |
39.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
21 |
II |
M |
22-Oct |
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PM |
4 |
2xSunrise hills |
| T |
23-Oct |
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PM |
4 |
4 miles long hill run |
| W |
24-Oct |
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PM |
4 |
3 miles E w/ striders |
| R |
25-Oct |
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PM |
3 |
3 miles E |
| F |
26-Oct |
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PM |
5 |
1:1,2:2,3:3,(pyramid) w/ DI
warm/cool |
| S |
27-Oct |
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3 |
3 miles E w/ 3x fartleks
toward finish |
| Week
Total |
23 |
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| | Add Comment |
| |
| Pine
View XC Workouts |
|
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-T/W/R @ 6:00 |
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RACE - PreFoot @ Amer. Fork
(Varsity who are traveling to Phoenix for NXR) |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
22 |
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M |
29-Oct |
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PM |
7 |
2000 Time Trial + 2x1000 I,
3min rec, w/ DI warm/cool |
| T |
30-Oct |
AM |
3 |
3 miles E |
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PM |
8.25 |
Michigan w/ DI warm/cool |
| W |
31-Oct |
AM |
3 |
3 miles E |
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PM |
5 |
4 miles E + striders |
| R |
1-Nov |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E + 4x200 |
| F |
2-Nov |
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PM |
5 |
5 miles E w/ 3x fartleks |
| S |
3-Nov |
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7 |
RACE - PreFoot @ AF /
non-racers 7 miles w/ 3 miles Hard |
| Week
Total |
47.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Girls |
22 |
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M |
29-Oct |
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PM |
6 |
2000 Time Trial + 2x1000 I,
3min rec, w/ Harts warm/cool |
| T |
30-Oct |
AM |
3 |
3 miles E |
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PM |
7.25 |
Michigan w/ Harts warm/cool |
| W |
31-Oct |
AM |
3 |
3 miles E |
| |
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PM |
5 |
4 miles E + striders |
| R |
1-Nov |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E + 4x200 |
| F |
2-Nov |
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PM |
4 |
4 miles E w/ 3x fartleks |
| S |
3-Nov |
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7 |
RACE - PreFoot @ AF /
non-racers 7 miles w/ 3 miles Hard |
| Week
Total |
42.25 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Boys (Nick, Paul, Kyler, Josh, Krenshaw,
Hunter, etc…) |
22 |
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M |
29-Oct |
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PM |
6 |
2000 Time Trial + 2x1000 I,
3min rec, w/ Harts warm/cool |
| T |
30-Oct |
AM |
3 |
3 miles E |
| |
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PM |
7.25 |
Michigan w/ Harts warm/cool |
| W |
31-Oct |
AM |
3 |
3 miles E |
| |
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PM |
5 |
4 miles E + striders |
| R |
1-Nov |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E + 4x200 |
| F |
2-Nov |
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PM |
4 |
4 miles E |
| S |
3-Nov |
|
8 |
8 miles w/ 3 miles Hard |
| Week
Total |
43.25 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 2-Girls (Erin, Megan, Chancie, etc…) |
22 |
|
M |
29-Oct |
|
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| |
|
PM |
6 |
2000 Time Trial + 2x1000 I,
3min rec, w/ Harts warm/cool |
| T |
30-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
Michigan w/ Harts warm/cool |
| W |
31-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
3 miles E + striders |
| R |
1-Nov |
AM |
3 |
3 miles E |
| |
|
PM |
4 |
4 miles E + 4x200 |
| F |
2-Nov |
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| |
|
PM |
3 |
3 miles E |
| S |
3-Nov |
|
6 |
6 miles w/ 2 miles Hard |
| Week
Total |
39.25 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 1 |
22 |
|
M |
29-Oct |
|
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| |
|
PM |
5.25 |
2000 Time Trial + 1000 I,
3min rec, w/ Harts warm/cool |
| T |
30-Oct |
|
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| |
|
PM |
5.5 |
1 set Michigan w/ Harts
warm/cool |
| W |
31-Oct |
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| |
|
PM |
4 |
3 miles E + striders |
| R |
1-Nov |
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| |
|
PM |
4 |
4 miles E + 4x200 |
| F |
2-Nov |
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| |
|
PM |
3 |
3 miles E |
| S |
3-Nov |
|
3 |
3 miles E w/ 1 mile Hard |
| Week
Total |
24.75 |
|
| | Add Comment |
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