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January 2012

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Totals
Total Distance
0.00
Mon, Jan 23, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice at 6:30 (for those assigned)- weights Mon/Thur @ PVHS




LEVEL Week  Phase   Date   Mileage Workout
3-Boys 4 I M 23-Jan AM 3 3 miles E (Tyson)
    PM 6 6 miles E
T 24-Jan AM 3 3 miles E (Tyson, Devin, Mike, Casey, Tim, Colton, Byron)
    PM 8 8 miles E
W 25-Jan      
    PM 6 5 miles / striders
R 26-Jan AM 3 3 miles E (Tyson, Devin, Mike, Casey, Tim, Colton, Byron)
    PM 6 6 miles E (trail)
F 27-Jan AM    
    PM 6 6 miles E
S 28-Jan   5 5 miles E
Week Total 46 Tyson-46, Dev/Mike/Case/Tim/Colt/By-43, others 37














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 4 I M 23-Jan      
    PM 6 6 miles E
T 24-Jan      
    PM 7 7 miles E
W 25-Jan      
    PM 6 5 miles E / striders
R 26-Jan      
    PM 5 5 miles E (trail)
F 27-Jan      
    PM 6 6 miles E
S 28-Jan   4 4 miles E
Week Total 34  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 4 I M 23-Jan      
    PM 6 6 miles E
T 24-Jan      
    PM 7 7 miles E
W 25-Jan      
    PM 6 5 miles E / striders
R 26-Jan      
    PM 5 5 miles E (trail)
F 27-Jan      
    PM 5 5 miles E
S 28-Jan   4 4 miles E
Week Total 33  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 4 I M 23-Jan      
    PM 6 6 miles E
T 24-Jan      
    PM 4 4 miles E
W 25-Jan      
    PM 6 5 miles E / striders
R 26-Jan      
    PM 5 5 miles E (trail)
F 27-Jan      
    PM 5 5 miles E
S 28-Jan   4 4 miles E
Week Total 30  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 4 I M 23-Jan      
    PM 4 4 miles E
T 24-Jan      
    PM 3 3 miles E
W 25-Jan      
    PM 5 4 miles E / striders
R 26-Jan      
    PM 3 3 miles E (trail)
F 27-Jan      
    PM 5 5 miles E
S 28-Jan   3 3 miles E
Week Total 23  














LEVEL Week  Phase   Date   Mileage Workout
beginning   I M 23-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 24-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 25-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 26-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 27-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 28-Jan      
Week Total 10-15  

Mon, Jan 30, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice at 6:00 (for those assigned)- weights Mon/Wed @ PVHS




LEVEL Week  Phase   Date   Mileage Workout
3-Boys 5 I M 30-Jan AM 3 3 miles E (Tyson)
    PM 7 7 miles E
T 31-Jan AM 3 3 miles E (Tyson, Devin, Mike, Casey, Tim, Colton, Byron)
    PM 9 9 miles E
W 1-Feb      
    PM 6 5 miles / striders
R 2-Feb AM 3 3 miles E (Tyson, Devin, Mike, Casey, Tim, Colton, Byron)
    PM 7 7 miles E (trail)
F 3-Feb AM 3 3 miles E (Tyson, Devin, Mike, Casey, Colton, Byron)
    PM 7 7 miles E
S 4-Feb   5 5 miles E
Week Total 53 Tyson-53, Dev/Mike/Case/Colt/By-50, Tim-47 others 41














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 5 I M 30-Jan      
    PM 6 6 miles E
T 31-Jan      
    PM 8 8 miles E
W 1-Feb      
    PM 6 5 miles E / striders
R 2-Feb      
    PM 5 5 miles E (trail)
F 3-Feb      
    PM 7 7 miles E
S 4-Feb   4 4 miles E
Week Total 36  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 5 I M 30-Jan      
    PM 7 7 miles E
T 31-Jan      
    PM 6 6 miles E
W 1-Feb      
    PM 6 5 miles E / striders
R 2-Feb      
    PM 6 6 miles E (trail)
F 3-Feb      
    PM 7 7 miles E
S 4-Feb   4 4 miles E
Week Total 36  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 5 I M 30-Jan      
    PM 6 6 miles E
T 31-Jan      
    PM 5 5 miles E
W 1-Feb      
    PM 6 5 miles E / striders
R 2-Feb      
    PM 5 5 miles E (trail)
F 3-Feb      
    PM 7 7 miles E
S 4-Feb   4 4 miles E
Week Total 33  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 5 I M 30-Jan      
    PM 4 4 miles E
T 31-Jan      
    PM 3 3 miles E
W 1-Feb      
    PM 5 4 miles E / striders
R 2-Feb      
    PM 3 3 miles E (trail)
F 3-Feb      
    PM 5 5 miles E
S 4-Feb   3 3 miles E
Week Total 23  














LEVEL Week  Phase   Date   Mileage Workout
beginning   I M 30-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 31-Jan      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 1-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 2-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 3-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 4-Feb      
Week Total 10-15  

Comments
From Jaren Ashby on Thu, Feb 02, 2012 at 20:38:24 from 174.23.45.156

Lookin' pretty good PV. Keep up the good work.

Mon, Feb 06, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice at 6:00 (for those assigned)- weights Mon/Wed @ PVHS




LEVEL Week  Phase   Date   Mileage Workout
3-Boys 6 I M 6-Feb AM 3 3 miles E (Tyson)
    PM 8 8 miles E
T 7-Feb AM 3 3 miles E (Tyson, Devin, Mike, Casey, Tim, Colton, Byron)
    PM 9 9 miles E
W 8-Feb AM 3 3 miles E (Tyson, Devin, Mike, Casey)
    PM 7 6 miles E / striders
R 9-Feb AM 3 3 miles E (Tyson, Devin, Mike, Casey, Tim, Colton, Byron)
    PM 7 7 miles E (trail)
F 10-Feb AM 3 3 miles E (Tyson, Devin, Mike, Casey, Colton, Byron)
    PM 9 9 miles E
S 11-Feb   6 6 miles E
Week Total 61 Tyson-61, Dev/Mike/Case-58, Colt/By-55, Tim-49, others-43














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 6 I M 6-Feb AM 3 3 miles E (Kaylee)
    PM 8 8 miles E
T 7-Feb      
    PM 6 6 miles E
W 8-Feb      
    PM 7 6 miles E / striders
R 9-Feb AM  3 3 miles E (Kaylee)
    PM 5 5 miles E (trail)
F 10-Feb      
    PM 8 8 miles E
S 11-Feb   6 6 miles E
Week Total 46 Kaylee-46, others-41














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 6 I M 6-Feb      
    PM 7 7 miles E
T 7-Feb      
    PM 6 6 miles E
W 8-Feb      
    PM 6 5 miles E / striders
R 9-Feb      
    PM 6 6 miles E (trail)
F 10-Feb      
    PM 7 7 miles E
S 11-Feb   4 4 miles E
Week Total 36  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 6 I M 6-Feb      
    PM 6 6 miles E
T 7-Feb      
    PM 5 5 miles E
W 8-Feb      
    PM 6 5 miles E / striders
R 9-Feb      
    PM 5 5 miles E (trail)
F 10-Feb      
    PM 7 7 miles E
S 11-Feb   4 4 miles E
Week Total 33  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 6 I M 6-Feb      
    PM 4 4 miles E
T 7-Feb      
    PM 3 3 miles E
W 8-Feb      
    PM 5 4 miles E / striders
R 9-Feb      
    PM 3 3 miles E (trail)
F 10-Feb      
    PM 5 5 miles E
S 11-Feb   3 3 miles E
Week Total 23  














LEVEL Week  Phase   Date   Mileage Workout
beginning   I M 6-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 7-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 8-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 9-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 10-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 11-Feb      
Week Total 10-15  

Mon, Feb 13, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice at 6:00 (for those assigned)- weights Mon/Wed @ PVHS




LEVEL Week  Phase   Date   Mileage Workout
3-Boys 7 I M 13-Feb AM 3 3 miles E (Tyson, Devin, Mike, Casey)
    PM 8 8 miles Old Man hills: 2x(200,800,400,200)
T 14-Feb AM 3 3 miles E (all)
    PM 8 8 miles E  
W 15-Feb AM 3 3 miles E (Tyson, Devin, Mike, Casey)
    PM 7 6 miles E / striders
R 16-Feb AM 3 3 miles E (all)
    PM 7 7 miles E (trail)
F 17-Feb AM 3 3 miles E (Tyson, Devin, Mike, Casey, Colton, Byron)
    PM 7 7 miles E  
S 18-Feb   10 8 miles E w/2 miles Tempo finish
Week Total 62 Tyson/Dev/Mike/Case-62, Colt/By-56, all others-50














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 7 I M 13-Feb AM 3 3 miles E (all)
    PM 7 7 miles Old Man hills: 2x(200,800,200)
T 14-Feb      
    PM 7 7 miles E
W 15-Feb AM 3 3 miles E (Kay/JP/Stoner/Frida)
    PM 6 5 miles E / striders
R 16-Feb      
    PM 6 6 miles E (trail)
F 17-Feb AM 3 3 miles E (all)
    PM 6 6 miles E
S 18-Feb   9 7 miles w/2 miles Tempo finish
Week Total 50 Kay/JP/Stoner/Frida-50, all others-47














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 7 I M 13-Feb      
    PM 7 7 miles Old Man hills: 2x(200,800,200)
T 14-Feb      
    PM 6 6 miles E
W 15-Feb      
    PM 6 5 miles E / striders
R 16-Feb      
    PM 6 6 miles E (trail)
F 17-Feb      
    PM 7 7 miles E
S 18-Feb   6 4 miles w/2 miles Tempo finish
Week Total 38  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 7 I M 13-Feb      
    PM 6 6 miles Old Man hills: 200,200,400,400,200,200
T 14-Feb      
    PM 5 5 miles E
W 15-Feb      
    PM 6 5 miles E / striders
R 16-Feb      
    PM 5 5 miles E (trail)
F 17-Feb      
    PM 7 7 miles E
S 18-Feb   6 4 miles w/2 miles Tempo finish
Week Total 35  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 7 I M 13-Feb      
    PM 4 4 miles E
T 14-Feb      
    PM 5 5 miles E
W 15-Feb      
    PM 5 4 miles E / striders
R 16-Feb      
    PM 4 4 miles E (trail)
F 17-Feb      
    PM 5 5 miles E
S 18-Feb   3 3 miles E
Week Total 26  














LEVEL Week  Phase   Date   Mileage Workout
beginning   I M 13-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 14-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 15-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 16-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 17-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 18-Feb      
Week Total 10-15  

Comments
From By-run on Sun, Feb 12, 2012 at 23:53:07 from 208.66.33.215

Nice! We are getting some old manners!

Mon, Feb 20, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice at 6:00 (for those assigned)- weights Mon/Wed @ PVHS




LEVEL Week  Phase   Date   Mileage Workout
3-Boys 8 I M 20-Feb AM 3 3 miles E
    PM 9 9 miles  - Sunrise hills 4x400,4x200
T 21-Feb AM 3 3 miles E (all)
    PM 6 6 miles E  
W 22-Feb AM 3 3 miles E 
    PM 7 PV Time Trial
R 23-Feb AM 3 3 miles E (all)
    PM 8 8 miles E  
F 24-Feb AM 3 3 miles E
    PM 9 8 miles E / striders
S 25-Feb   12 12 miles - some racing half will have 15 miles
Week Total 66 66-69, Tim-58














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 8 I M 20-Feb    






    PM 8 8 miles  - Sunrise hills 3x400,4x200 (Liz L./Taylor B. 3x400,3x200 total 7)
T 21-Feb AM 3 3 miles E
    PM 5 5 miles E
W 22-Feb AM 3 3 miles E 
    PM 6 PV Time Trial
R 23-Feb AM 3 3 miles E
    PM 6 6 miles E
F 24-Feb AM 3 3 miles E 
    PM 7 6 miles 3 / striders
S 25-Feb   10 10 miles - some racing half will have 15 miles
Week Total 54 54-59, Liz L./Taylor B.-41














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 8 I M 20-Feb      
    PM 7 7 miles  - Sunrise hills 3x400,3x200
T 21-Feb      
    PM 6 6 miles E
W 22-Feb      
    PM 6 PV Time Trial
R 23-Feb      
    PM 6 6 miles E
F 24-Feb      
    PM 7 7 miles - Old Man hills 3x400,3x200
S 25-Feb   4 4 miles E
Week Total 36  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 8 I M 20-Feb      
    PM 6 6 miles E
T 21-Feb      
    PM 5 5 miles E
W 22-Feb      
    PM 6 PV Time Trial
R 23-Feb      
    PM 5 5 miles E
F 24-Feb      
    PM 7 7 miles - Old Man hills 3x400,3x200
S 25-Feb   4 4 miles E
Week Total 33  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 8 I M 20-Feb      
    PM 4 4 miles E
T 21-Feb      
    PM 3 3 miles E
W 22-Feb      
    PM 5 PV Time Trial
R 23-Feb      
    PM 3 3 miles E 
F 24-Feb      
    PM 5 5 miles E - Old Man hills 2x400
S 25-Feb   3 3 miles E
Week Total 23  














LEVEL Week  Phase   Date   Mileage Workout
beginning   I M 20-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 21-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 22-Feb      
    PM 2-3 PV Time Trial
R 23-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 24-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 25-Feb      
Week Total 10-15  

Mon, Feb 27, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice at 6:00 (for those assigned)- weights and plyos Mon/Weds @ PVHS

This week we split 800 specialists to separate workouts















1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 9 II M 27-Feb AM 3 3 miles E
    PM 8 7 miles / striders
T 28-Feb AM 3 3 miles E
    PM 9 9 miles E
W 29-Feb AM 3 3 miles E 
    PM 10 10 miles  - Old Man hills 4x(2x200,1x800)
R 1-Mar AM 3 3 miles E
    PM 9 9 miles
F 2-Mar AM 3 3 miles E
    PM 7.75 6x1000 I w/ 2min rec - DI warm/cool
S 3-Mar   11 11miles E  w/ 20 min Tempo
Week Total 69.75  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 9 II M 27-Feb AM 3 3 miles E
    PM 6 5 miles / striders
T 28-Feb AM 3 3 miles E
    PM 6 6 miles E
W 29-Feb AM 3 3 miles E 
    PM 8.5 8.5 miles  - Old Man hills 3x(2x200,1x800)
R 1-Mar AM 3 3 miles E
    PM 7 7 miles
F 2-Mar AM 3 3 miles E
    PM 6.5 6x800 I w/ 2min rec - DI warm/Hart's cool
S 3-Mar   10 10 miles E w/ 20 min Tempo
Week Total 59 59, Liz L./Taylor B.-45 (no mornings)














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 9 II M 27-Feb      
    PM 7 7 miles  - Old Man hills 2x(2x200,1x800)
T 28-Feb AM 3 3 miles E
    PM 6 5 miles / striders
W 29-Feb      
    PM 6 6 miles E
R 1-Mar AM 3 3 miles E
    PM 4 4 miles E
F 2-Mar      
    PM 5.5 5x800 I w/ 2min rec - Hart's warm/cool
S 3-Mar   7 7 miles w/ 20 min Tempo
Week Total 41.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 9 II M 27-Feb      
    PM 7 7 miles  - Old Man hills 2x(2x200,1x800)
T 28-Feb AM 3 3 miles E
    PM 5 4 miles / striders
W 29-Feb      
    PM 6 6 miles E
R 1-Mar AM 3 3 miles E
    PM 4 4 miles E
F 2-Mar      
    PM 5 4x800 I w/ 2min rec - Hart's warm/cool
S 3-Mar   6 6 miles w/ 20 min Tempo
Week Total 39  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 9 II M 27-Feb      
    PM 5.5 5.5 miles  - Old Man hills 2x200,1x800
T 28-Feb      
    PM 5 4 miles / striders
W 29-Feb      
    PM 4 4 miles w/ 20 min Tempo
R 1-Mar      
    PM 3 3 miles E
F 2-Mar      
    PM 4.5 4x800 I w/ 2min rec - Hart's warm/cool
S 3-Mar   3 3 miles E
Week Total 25  














LEVEL Week  Phase   Date   Mileage Workout
beginning   I M 27-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
T 28-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
W 29-Feb      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
R 1-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
F 2-Mar      
    PM 2-3 30 mins. (2-3 miles - run/walk if needed)
S 3-Mar      
Week Total 10-15  












800
LEVEL Week  Phase   Date   Mileage Workout
Boys 9 II M 27-Feb      
    PM 7 7 miles  - Old Man hills 3x200,3x400,3x200
T 28-Feb AM 3 3 miles E
    PM 6 5 miles / striders
W 29-Feb      
    PM 4 4 miles w/ 20 min Tempo
R 1-Mar AM 3 3 miles E
    PM 5 5 miles E
F 2-Mar AM 3 3 miles E
    PM 5.25 4x200 R, 2x1000 I, 4x200 R w/ 1min rec - Hart's warm/cool
S 3-Mar   3-7 3-7 miles E
Week Total   Tim/Matt/Jason-43.25, others-39.25














LEVEL Week  Phase   Date   Mileage Workout
Girls 9 II M 27-Feb AM    
    PM 7 7 miles  - Old Man hills 3x200,3x400,3x200
T 28-Feb AM 3 3 miles E
    PM 5 4 miles / striders
W 29-Feb AM    
    PM 4 4 miles w/ 20 min Tempo
R 1-Mar AM 3 3 miles E
    PM 4 4 miles E
F 2-Mar AM 3 3 miles E
    PM 5.25 4x200 R, 2x1000 I, 4x200 R w/ 1min rec - Hart's warm/cool
S 3-Mar   3-5 3-5 miles E
Week Total   Liz-39.25, others 37.25



















Mon, Mar 05, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice at 6:00 (for those assigned)- weights Mon/Wed @ PVHS

race: Friday @ Snow Canyon 4:00















1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 10 II M 5-Mar AM 3 3 miles E
    PM 11.5 11.5 miles  - Old Man hills 5x(2x200,1x800)
T 6-Mar AM 3 3 miles E
    PM 6 5 miles  E / striders
W 7-Mar AM 3 3 miles E 
    PM 10 10 miles w/40 min Tempo
R 8-Mar AM 3 3 miles E
    PM 7 6 miles E w / 4x200
F 9-Mar AM 3 3 miles E
    PM 9 RACE: @ Snow Canyon
S 10-Mar   11 11 miles E
Week Total 69.5  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 10 II M 5-Mar AM 3 3 miles E
    PM 10 10 miles  - Old Man hills 4x(2x200,1x800)
T 6-Mar AM 3 3 miles E
    PM 5 4 miles  E / striders
W 7-Mar AM 3 3 miles E 
    PM 9 9 miles w/35 min Tempo
R 8-Mar AM 3 3 miles E
    PM 7 6 miles E w / 4x200
F 9-Mar AM 3 3 miles E
    PM 7 RACE: @ Snow Canyon
S 10-Mar   5 5 miles E
Week Total 58 58, Liz L./Taylor B.-43














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 10 II M 5-Mar      
    PM 8.5 8.5 miles  - Old Man hills 3x(2x200,1x800)
T 6-Mar AM 3 3 miles E
    PM 5 4 miles  E / striders
W 7-Mar      
    PM 9 9 miles w/30 min Tempo
R 8-Mar AM 3 3 miles E
    PM 7 6 miles E w / 4x200
F 9-Mar      
    PM 6 RACE: @ Snow Canyon
S 10-Mar   4 4 miles E
Week Total 45.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 10 II M 5-Mar      
    PM 7 7 miles  - Old Man hills 2x(2x200,1x800)
T 6-Mar AM 3 3 miles E
    PM 5 4 miles  E / striders
W 7-Mar      
    PM 8 8 miles w/30 min Tempo
R 8-Mar AM 3 3 miles E
    PM 6 5 miles E w / 4x200
F 9-Mar      
    PM 6 RACE: @ Snow Canyon
S 10-Mar   4 4 miles E
Week Total 42  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 10 II M 5-Mar      
    PM 5.5 5.5 miles  - Old Man hills 2x200,1x800
T 6-Mar      
    PM 5 4 miles  E / striders
W 7-Mar      
    PM 3 3 miles E
R 8-Mar      
    PM 6 5 miles E w / 4x200
F 9-Mar      
    PM 5 RACE: @ Snow Canyon
S 10-Mar   3 3 miles E
Week Total 27.5  

 


 800
LEVEL Week  Phase   Date   Mileage Workout
Boys 10 II M 5-Mar      
    PM 7 7 miles  - Old Man hills 3x200,3x400,3x200
T 6-Mar AM 3 3 miles E
    PM 6 5 miles  E / striders
W 7-Mar      
    PM 6 6 miles w/ 20 min Tempo
R 8-Mar AM 3 3 miles E
    PM 7 6 miles E w / 4x200
F 9-Mar AM 3 3 miles E
    PM 5 RACE: @ Snow Canyon
S 10-Mar   5 5 miles E
Week Total 45  














LEVEL Week  Phase   Date   Mileage Workout
Girls 10 II M 5-Mar AM    
    PM 7 7 miles  - Old Man hills 3x200,3x400,3x200
T 6-Mar AM 3 3 miles E
    PM 6 5 miles  E / striders
W 7-Mar AM    
    PM 5 5 miles w/ 20 min Tempo
R 8-Mar AM 3 3 miles E
    PM 5 4 miles E w / 4x200
F 9-Mar AM 3 3 miles E
    PM 5 RACE: @ Snow Canyon
S 10-Mar   5 5 miles E
Week Total 42  

 

Mon, Mar 12, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 8:00 (Mon-Fri)/afternoon practice on own- weights Mon/Weds @ PVHS

















1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 11 II M 12-Mar AM 8 7 miles E / striders
    PM 3 3 miles E
T 13-Mar AM 11.5 11.5 miles - 5x(2x200,1x800)
    PM 3 3 miles E
W 14-Mar AM 10 8.5 miles w/20 min Tempo + 6x200 R
    PM 3 3 miles E
R 15-Mar AM 6 6 miles E
    PM 3 3 miles E
F 16-Mar AM 8 7 miles E / striders
    PM 3 3 miles E
S 17-Mar   11 11 miles E
Week Total 69.5  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 11 II M 12-Mar AM 6 5 miles E / striders
    PM 3 3 miles E
T 13-Mar AM 10 10 miles - 4x(2x200,1x800)
    PM 3 3 miles E
W 14-Mar AM 8.5 7 miles w/20 min Tempo + 6x200 R
    PM 3 3 miles E
R 15-Mar AM 5 5 miles E
    PM 3 3 miles E
F 16-Mar AM 5 4 miles E / striders
    PM 3 3 miles E
S 17-Mar   10 10 miles E
Week Total 59.5 59.5, Liz L./Taylor B.-44.5














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 11 II M 12-Mar AM 6 5 miles E / striders
         
T 13-Mar AM 10 10 miles - 4x(2x200,1x800)
    PM 3 3 miles E
W 14-Mar AM 8 7 miles w/20 min Tempo + 4x200 R
         
R 15-Mar AM 5 5 miles E
    PM 3 3 miles E
F 16-Mar AM 6 5 miles E / striders
    PM 3 3 miles E
S 17-Mar   7 7 miles E
Week Total 51  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 11 II M 12-Mar AM 5 4 miles E / striders
         
T 13-Mar AM 7 7 miles - 2x(2x200,1x800)
    PM 3 3 miles E
W 14-Mar AM 7 6 miles w/20 min Tempo + 4x200 R
     







R 15-Mar AM 5 5 miles E  
    PM 3 3 miles E
F 16-Mar AM 5 4 miles E / striders
    PM 3 3 miles E 
S 17-Mar   4 4 miles E
Week Total 42  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 11 II M 12-Mar AM 4 3 miles E / striders
     







T 13-Mar AM 5.5 5.5 miles - 2x200,1x800
         
W 14-Mar AM 5 4 miles w/ Tempo + 4x200 R
      3 3 miles E
R 15-Mar AM 4 4 miles E 
         
F 16-Mar AM 5 4 miles E / striders
         
S 17-Mar   3 3 miles E
Week Total 29.5  

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 8:00 (Mon-Fri)/afternoon practice on own- weights Mon/Weds @ PVHS

















800
LEVEL Week  Phase   Date   Mileage Workout
Boys 11 II M 12-Mar AM 6 5 miles  E / striders
     
 
T 13-Mar AM 6.75 6.75 miles  - 4x200 R, 2x400 R, 1x600 R, 4x200 R equal rec.
    PM
 
W 14-Mar AM 5 4 miles w/ 20 min Tempo + 4x200
         
R 15-Mar AM 4 4 miles E
    PM 3 3 miles E
F 16-Mar AM 5 4 miles E / striders
    PM 3 3 miles E
S 17-Mar   5 5 miles E
Week Total 37.75  














LEVEL Week  Phase   Date   Mileage Workout
Girls 11 II M 12-Mar AM 5 4 miles  E / striders
    PM
 
T 13-Mar AM 6.75 6.75 miles  - 4x200 R, 2x400 R, 1x600 R, 4x200 R equal rec.
    PM
 
W 14-Mar AM 5 4 miles w/ 20 min Tempo + 4x200
    PM    
R 15-Mar AM 4 4 miles E
    PM 3 3 miles E
F 16-Mar AM 5 4 miles E / striders
    PM 3 3 miles E
S 17-Mar   4 4 miles E
Week Total 35.75  

 

Mon, Mar 19, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)- weights Mon/Weds @ PVHS

RACE: PV INVITE - Fri/Sat (those not competing will help at meet and get 5 miles in each day)















1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 12 III M 19-Mar AM 3 3 miles E
    PM 8.25 8.25 miles - 2x1200 I, 2x1000 I, 3x800 I (DI warm/cool)
T 20-Mar AM 3 3 miles E
    PM 10 9 miles E / striders
W 21-Mar AM 3 3 miles E
    PM 10 10 miles - 2x(2x1600 T +4x200) (DI warm/cool)
R 22-Mar AM 3 3 miles E
    PM 8 7 miles E / 4x200
F 23-Mar AM 3 3 miles E
    PM 5 RACE 5 miles total
S 24-Mar   5 RACE 5 miles total
Week Total 61.25  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 12 III M 19-Mar AM 3 3 miles E
    PM 7 7 miles - 1200 I, 2x1000 I, 3x800 I (DI warm/Hart's cool)
T 20-Mar AM 3 3 miles E
    PM 8 7 miles E / striders
W 21-Mar AM 3 3 miles E
    PM 8.75 8.75 miles - 2x(2x1000 T +4x200) (DI warm/Hart's cool)
R 22-Mar AM 3 3 miles E
    PM 6 5 miles E / 4x200
F 23-Mar AM 3 3 miles E
    PM 5 RACE 5 miles total
S 24-Mar   5 RACE 5 miles total
Week Total 54.75  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 12 III M 19-Mar      
    PM 7 7 miles - 1200 I, 2x1000 I, 3x800 I (DI warm/Hart's cool)
T 20-Mar AM 3 3 miles E
    PM 8 7 miles E / striders
W 21-Mar      
    PM 8.75 8.75 miles - 2x(2x1000 T +4x200) (DI warm/Hart's cool)
R 22-Mar AM 3 3 miles E
    PM 6 5 miles E / 4x200
F 23-Mar AM 3 3 miles E
    PM 5 RACE 5 miles total
S 24-Mar   5 RACE 5 miles total
Week Total 48.75  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 12 III M 19-Mar      
    PM 5 5 miles - 3x800 I (Hart's warm/cool)
T 20-Mar AM 3 3 miles E
    PM 5 4 miles E / striders
W 21-Mar      
    PM 5.5 5.5 miles - 2x1000 T +4x200 (Hart's warm/cool)
R 22-Mar AM 3 3 miles E
    PM 5 4 miles E / 4x200
F 23-Mar AM 3 3 miles E
    PM 5 RACE 5 miles total
S 24-Mar   5 RACE 5 miles total
Week Total 39.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 12 III M 19-Mar      
    PM 5 5 miles - 3x800 I (Hart's warm/cool)
T 20-Mar      
    PM 5 4 miles E / striders
W 21-Mar      
    PM 5 5 miles - 1000 T +4x200 (Hart's warm/cool)
R 22-Mar      
    PM 5 4 miles E / 4x200
F 23-Mar      
    PM 5 RACE 5 miles total
S 24-Mar   5 RACE 5 miles total
Week Total 30  

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)- weights Mon/Weds @ PVHS

RACE: PV INVITE - Fri/Sat (those not competing will help at meet and get 5 miles in each day)















800
LEVEL Week  Phase   Date   Mileage Workout
Boys 12 III M 19-Mar      
    PM 6.5 6.5 miles - 1200 I, 2x1000 I, 3x800 I (Hart's wawrm/cool)
T 20-Mar AM 3 3 miles E
    PM
 
W 21-Mar   6.75 6.75 miles - 600 R, 2x400 F, 600 F, 2x300 R, 4x200R (Hart's warm/cool)
    PM    
R 22-Mar AM 3 3 miles E
    PM 4 3 miles E / 4x200
F 23-Mar AM 3 3 miles E
    PM 4 RACE 4 miles total
S 24-Mar   4 RACE 4 miles total
Week Total 34.25  














LEVEL Week  Phase   Date   Mileage Workout
Girls 12 III M 19-Mar      
    PM 5.5 5.5 miles - 2x1000 I, 3x800 I (Hart's wawrm/cool)
T 20-Mar AM 3 3 miles E
    PM
 
W 21-Mar   6.75 6.75 miles - 600 R, 2x400 F, 600 F, 2x300 R, 4x200R (Hart's warm/cool)
    PM    
R 22-Mar AM 3 3 miles E
    PM 4 3 miles E / 4x200
F 23-Mar AM 3 3 miles E
    PM 4 RACE 4 miles total
S 24-Mar   4 RACE 4 miles total
Week Total 33.25  

 

Mon, Mar 26, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)- weights/plyos Tues after practice

RACE: HURR. INVITE (@ Desert Hills) - Fri/Sat (those not competing will help at meet and get 5 miles in each day)















1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 13 III M 26-Mar AM 3 3 miles E
    PM 10 10 miles w/ 5x(2minHard+1minE, 1minH+30secE, 30secH+30secE)
T 27-Mar AM 3 3 miles E
    PM 10 9 miles E / striders
W 28-Mar AM 3 3 miles E
    PM 7.75 10x400 R w/1min rec (DI warm/cool)
R 29-Mar AM 3 3 miles E
    PM 7 6 miles E / 4x200
F 30-Mar AM 3 3 miles E
    PM 5 RACE 5 miles total
S 31-Mar   5 RACE 5 miles total
Week Total 59.75  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 13 III M 26-Mar AM 3 3 miles E
    PM 8 8 miles w/ 4x(2minHard+1minE, 1minH+30secE, 30secH+30secE)
T 27-Mar AM 3 3 miles E
    PM 8 7 miles E / striders
W 28-Mar AM 3 3 miles E
    PM 7.25 10x400 R w/1min rec (DI warm/Hart's cool)
R 29-Mar AM 3 3 miles E
    PM 5 4 miles E / 4x200
F 30-Mar AM 3 3 miles E
    PM 5 RACE 5 miles total
S 31-Mar   5 RACE 5 miles total
Week Total 53.25  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 13 III M 26-Mar      
    PM 8 8 miles w/ 4x(2minHard+1minE, 1minH+30secE, 30secH+30secE)
T 27-Mar AM 3 3 miles E
    PM 8 7 miles E / striders
W 28-Mar      
    PM 7.25 10x400 R w/1min rec (DI warm/Hart's cool)
R 29-Mar AM 3 3 miles E
    PM 5 4 miles E / 4x200
F 30-Mar AM 3 3 miles E
    PM 5 RACE 5 miles total
S 31-Mar   5 RACE 5 miles total
Week Total 47.25  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 13 III M 26-Mar      
    PM 6 6 miles w/ 3x(2minHard+1minE, 1minH+30secE, 30secH+30secE)
T 27-Mar AM 3 3 miles E
    PM 5 4 miles E / striders
W 28-Mar      
    PM 6.5 8x400 R w/1min rec (Hart's warm/cool)
R 29-Mar AM 3 3 miles E
    PM 5 4 miles E / 4x200
F 30-Mar AM 3 3 miles E
    PM 5 RACE 5 miles total
S 31-Mar   5 RACE 5 miles total
Week Total 41.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 13 III M 26-Mar      
    PM 5 5 miles w/ 3x(2minHard+1minE, 1minH+30secE, 30secH+30secE)
T 27-Mar      
    PM 5 4 miles E / striders
W 28-Mar      
    PM 5 5x400 R w/1min rec (Hart's warm/cool)
R 29-Mar      
    PM 5 4 miles E / 4x200
F 30-Mar      
    PM 5 RACE 5 miles total
S 31-Mar   5 RACE 5 miles total
Week Total 30  

 


 800
LEVEL Week  Phase   Date   Mileage Workout
Boys 13 III M 26-Mar      
    PM 6.5 6.5 miles - 1200 I, 2x1000 I, 3x800 I (Hart's wawrm/cool)
T 27-Mar AM 3 3 miles E
    PM
 
W 28-Mar   7 7 miles - 600 R, 3x400 R, 4x300 R, 6x200F (Hart's warm/cool)
    PM    
R 29-Mar AM 3 3 miles E
    PM 4 3 miles E / 4x200
F 30-Mar AM 3 3 miles E
    PM 4 RACE 4 miles total
S 31-Mar   4 RACE 4 miles total
Week Total 34.5  














LEVEL Week  Phase   Date   Mileage Workout
Girls 13 III M 26-Mar      
    PM 5.5 5.5 miles - 2x1000 I, 3x800 I (Hart's wawrm/cool)
T 27-Mar AM 3 3 miles E
    PM
 
W 28-Mar   7 7 miles - 600 R, 3x400 R, 4x300 R, 6x200F (Hart's warm/cool)
    PM    
R 29-Mar AM 3 3 miles E
    PM 4 3 miles E / 4x200
F 30-Mar AM 3 3 miles E
    PM 4 RACE 4 miles total
S 31-Mar   4 RACE 4 miles total
Week Total 33.5  

 

Mon, Apr 02, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)- weights/plyos Mon./Wed. after practice

RACE: All-Comers @ PV - Thurs (those not competing will have a workout) - Friday morning practice for Varsity runners















1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys (not racing Thur) 14 III M 2-Apr AM 3 3 miles E
    PM 8.5 6x1000 I w/2min rec (DI warm/cool)
T 3-Apr AM 3 3 miles E
    PM 10.5 2x(2x1600 T+4x200 R) (DI warm/cool)
W 4-Apr AM 3 3 miles E
    PM 6 5 miles E / striders
R 5-Apr AM 3 3 miles E
    PM 5 5 miles E  
F 6-Apr AM 10 2x600 R+3, 3x400 4, 4x300 R-1, 6x200 F all w/ equal rec (DI warm/cool)
    PM 3 3 mile E
S 7-Apr   10 10 miles E
Week Total 65  














LEVEL Week  Phase   Date   Mileage Workout
3-Boys (racing Thur) 14 III M 2-Apr AM 3 3 miles E
    PM 7 6 miles E / striders
T 3-Apr AM 3 3 miles E
    PM 7 2x200 R, 800 R, 600 F, 400 F, 300 F (Hart's warm/cool)
W 4-Apr AM 3 3 miles E
    PM 5 4 miles E / 4x200
R 5-Apr AM 3 3 miles E
    PM 5 RACE 5 miles total
F 6-Apr AM 3 3 miles E
    PM 7 7 miles E
S 7-Apr   10 10 miles E
Week Total 56.25  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 14 III M 2-Apr AM 3 3 miles E
    PM 6.75 5x800 I w/2min rec (DI warm/Hart'scool)
T 3-Apr AM 3 3 miles E
    PM 8.5 2x(2x1000 T+4x200 R) (DI warm/Hart's cool)
W 4-Apr AM 3 3 miles E
    PM 5 4 miles E / striders
R 5-Apr AM 3 3 miles E
    PM 5 5 miles E
F 6-Apr AM 9.5 2x600 R+3, 3x400 4, 4x300 R-1, 6x200 F all w/ equal rec (DI warm/Hart'scool)
    PM 3 3 mile E
S 7-Apr   9 9 miles E
Week Total 58.75  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 14 III M 2-Apr      
    PM 7 6 miles E / striders
T 3-Apr AM 3 3 miles E
    PM 7 2x200 R, 800 R, 600 F, 400 F, 300 F (Hart's warm/cool)
W 4-Apr      
    PM 5 4 miles E / 4x200
R 5-Apr AM 3 3 miles E
    PM 5 RACE 5 miles total
F 6-Apr AM 3 3 miles E
    PM 7 7 miles E
S 7-Apr   8 8 miles E
Week Total 48.25  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 14 III M 2-Apr      
    PM 5 4 miles E / striders
T 3-Apr AM 7 2x200 R, 800 R, 600 F, 400 F, 300 F (Hart's warm/cool)
    PM 7 2x200 R, 800 R, 600 F, 400 F, 300 F (Hart's warm/cool)
W 4-Apr      
    PM 6.5 8x400 R w/1min rec (Hart's warm/cool)
R 5-Apr AM 3 3 miles E
    PM 5 RACE 5 miles total
F 6-Apr AM 3 3 miles E
    PM 7 7 miles E
S 7-Apr   5 5 miles E
Week Total 49  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 14 III M 2-Apr      
    PM 5 5 miles w/ 3x(2minHard+1minE, 1minH+30secE, 30secH+30secE)
T 3-Apr      
    PM 7 2x200 R, 800 R, 600 F, 400 F, 300 F (Hart's warm/cool)
W 4-Apr      
    PM 5 5x400 R w/1min rec (Hart's warm/cool)
R 5-Apr      
    PM 5 RACE 5 miles total
F 6-Apr      
    PM 4 4 miles E
S 7-Apr   4 4 miles E
Week Total 30.25  

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)- weights/plyos Mon./Wed. after practice

RACE: All-Comers @ PV - Thurs (those not competing will have a workout) - Friday morning practice for Varsity runners















800
LEVEL Week  Phase   Date   Mileage Workout
Boys 14 III M 2-Apr      
    PM 5 4 miles E / striders
T 3-Apr AM 3 3 miles E
    PM 7 2x200 R, 800 R, 600 F, 400 F, 300 F (Hart's warm/cool)
W 4-Apr      
    PM 5 4 miles E / 4x200
R 5-Apr AM 3 3 miles E
    PM 4 RACE 4 miles total
F 6-Apr AM 3 3 miles E
    PM 6 6 miles E
S 7-Apr   4 4 miles E
Week Total 40.25  














LEVEL Week  Phase   Date   Mileage Workout
Girls 14 III M 2-Apr      
    PM 5 4 miles E / striders
T 3-Apr AM 3 3 miles E
    PM 7 2x200 R, 800 R, 600 F, 400 F, 300 F (Hart's warm/cool)
W 4-Apr      
    PM 5 4 miles E / 4x200
R 5-Apr AM 3 3 miles E
    PM 4 RACE 4 miles total
F 6-Apr AM 3 3 miles E
    PM 5 5 miles E
S 7-Apr   4 4 miles E
Week Total 39.25  

 

Mon, Apr 09, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)- weights/plyos Mon./Wed. after practice

RACE: Cedar Invite - Fri/Sat (those not competing will have a workout)















1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 15 III M 9-Apr AM 12 12 miles E
    PM 3 3 miles E
T 10-Apr AM 3 3 miles E
    PM 8.25 7x800 I w/2min rec (DI warm/cool)
W 11-Apr AM 3 3 miles E
    PM 8.5 12x400 R w/1min rec (DI warm/cool)
R 12-Apr AM 3 3 miles E
    PM 6 5 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 5 RACE 5 miles total
S 14-Apr   5 RACE 5 miles total
Week Total 59.75  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 15 III M 9-Apr AM 10 10 miles E
    PM 3 3 miles E
T 10-Apr AM 3 3 miles E
    PM 7.25 6x800 I w/2min rec (DI warm/Hart's cool)
W 11-Apr AM 3 3 miles E
    PM 7.25 10x400 R w/1min rec (DI warm/Hart's cool)
R 12-Apr AM 3 3 miles E
    PM 6 5 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 5 RACE 5 miles total
S 14-Apr   5 RACE 5 miles total
Week Total 55.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 15 III M 9-Apr      
    PM 8 8 miles E
T 10-Apr AM 3 3 miles E
    PM 7.25 6x800 I w/2min rec (DI warm/Hart's cool)
W 11-Apr      
    PM 7.25 10x400 R w/1min rec (DI warm/Hart's cool)
R 12-Apr AM 3 3 miles E
    PM 6 5 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 5 RACE 5 miles total
S 14-Apr   5 RACE 5 miles total
Week Total 47.5  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 15 III M 9-Apr      
    PM 7 7 miles E
T 10-Apr AM 3 3 miles E
    PM 6.5 5x800 I w/2min rec (Hart's warm/cool)
W 11-Apr      
    PM 6.5 8x400 R w/1min rec (Hart's warm/cool)
R 12-Apr AM 3 3 miles E
    PM 6 5 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 5 RACE 5 miles total
S 14-Apr   5 RACE 5 miles total
Week Total 45  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 15 III M 9-Apr      
    PM 5 5 miles E
T 10-Apr      
    PM 6 4x800 I w/2min rec (Hart's warm/cool)
W 11-Apr      
    PM 5 5x400 R w/1min rec (Hart's warm/cool)
R 12-Apr      
    PM 6 5 miles E / 4x200
F 13-Apr      
    PM 4 4 miles E
S 14-Apr   4 4 miles E
Week Total 30  

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)- weights/plyos Mon./Wed. after practice

RACE: Cedar Invite - Fri/Sat (those not competing will have a workout)















800
LEVEL Week  Phase   Date   Mileage Workout
Boys 15 III M 9-Apr      
    PM 6 6 miles E
T 10-Apr AM 3 3 miles E
    PM 6.5 5x800 I w/2min rec (Hart's warm/cool)
W 11-Apr      
    PM 6.5 8x400 R w/1min rec (Hart's warm/cool)
R 12-Apr AM 3 3 miles E
    PM 4 3 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 4 RACE 4 miles total
S 14-Apr   4 RACE 4 miles total
Week Total 40  














LEVEL Week  Phase   Date   Mileage Workout
Girls 15 III M 9-Apr      
    PM 5 5 miles E
T 10-Apr AM 3 3 miles E
    PM 6.5 5x800 I w/2min rec (Hart's warm/cool)
W 11-Apr      
    PM 6.5 8x400 R w/1min rec (Hart's warm/cool)
R 12-Apr AM 3 3 miles E
    PM 4 3 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 4 RACE 4 miles total
S 14-Apr   4 RACE 4 miles total
Week Total 39  

 

Mon, Apr 16, 2012
Total Distance
0.00

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)- weights/plyos Tues. after practice

RACE: Panther Relays - Weds.; Dixie Invite - Fri/Sat 















1600-3200
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 16 III M 9-Apr AM 3 3 miles E
    PM 8 10x400 R-1 w/1min rec (DI warm/cool)
T 10-Apr AM 3 3 miles E
    PM 8 7 miles E / striders
W 11-Apr AM 3 3 miles E
    PM 6 RACE 6 miles total (use as long Interval workout)
R 12-Apr AM 3 3 miles E
    PM 6 5 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 5 RACE 5 miles total
S 14-Apr   5 RACE 5 miles total
Week Total 53  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 16 III M 9-Apr AM 3 3 miles E
    PM 6.75 8x400 R-1 w/1min rec (DI warm/Hart's cool)
T 10-Apr AM 3 3 miles E
    PM 6 5 miles E / striders
W 11-Apr AM 3 3 miles E
    PM 6 RACE 6 miles total (use as long Interval workout)
R 12-Apr AM 3 3 miles E
    PM 6 5 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 5 RACE 5 miles total
S 14-Apr   5 RACE 5 miles total
Week Total 49.75  














LEVEL Week  Phase   Date   Mileage Workout
2-Boys 16 III M 9-Apr      
    PM 6.75 8x400 R-1 w/1min rec (DI warm/Hart's cool)
T 10-Apr AM 3 3 miles E
    PM 6 5 miles E / striders
W 11-Apr      
    PM 6 RACE 6 miles total (use as long Interval workout)
R 12-Apr AM 3 3 miles E
    PM 6 5 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 5 RACE 5 miles total
S 14-Apr   5 RACE 5 miles total
Week Total 43.75  














LEVEL Week  Phase   Date   Mileage Workout
2-Girls 16 III M 9-Apr      
    PM 6.5 7x400 R-1 w/1min rec (DI warm/Hart's cool)
T 10-Apr AM 3 3 miles E
    PM 6 5 miles E / striders
W 11-Apr      
    PM 6 RACE 6 miles total (use as long Interval workout)
R 12-Apr AM 3 3 miles E
    PM 6 5 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 5 RACE 5 miles total
S 14-Apr   5 RACE 5 miles total
Week Total 43.5  
                           
LEVEL Week  Phase   Date   Mileage Workout
1 16 III M 9-Apr      
    PM 6.5 7x400 R-1 w/1min rec (DI warm/Hart's cool)
T 10-Apr      
    PM 6 5 miles E / striders
W 11-Apr      
    PM 5 RACE 5 miles total (use as long Interval workout)
R 12-Apr      
    PM 4 3 miles E / 4x200
F 13-Apr      
    PM 4 4 miles E
S 14-Apr   4 4 miles E
Week Total 29.5  

 

Pine View Distance Workouts








NOTES: practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)- weights/plyos Tues. after practice

RACE: Panther Relays - Weds.; Dixie Invite - Fri/Sat  - moving to Phase IV this week















800
LEVEL Week  Phase   Date   Mileage Workout
Boys 16 IV M 9-Apr      
    PM 5 5xstriders + 6x200 F w/2min rec (Hart's warm/cool)
T 10-Apr AM 3 3 miles E
    PM 5 4 miles E / striders
W 11-Apr      
    PM 5 RACE 5 miles total (use as long Interval workout)
R 12-Apr AM 3 3 miles E
    PM 4 3 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 4 RACE 4 miles total
S 14-Apr   4 RACE 4 miles total
Week Total 36  














LEVEL Week  Phase   Date   Mileage Workout
Girls 16 IV M 9-Apr      
    PM 5 5xstriders + 6x200 F w/2min rec (Hart's warm/cool)
T 10-Apr AM 3 3 miles E
    PM 5 4 miles E / striders
W 11-Apr      
    PM 5 RACE 5 miles total (use as long Interval workout)
R 12-Apr AM 3 3 miles E
    PM 4 3 miles E / 4x200
F 13-Apr AM 3 3 miles E
    PM 4 RACE 4 miles total
S 14-Apr   4 RACE 4 miles total
Week Total 36  

 

Mon, Jun 04, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Pine View Park (in Fields)
Kids Club held Tues @ Wash. Elem. @ 8:30am
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 1 I M 4-Jun AM 3 3 miles E
         
T 5-Jun AM 3 3 miles E
         
W 6-Jun AM 3 3 miles E
         
R 7-Jun AM 3 3 miles E
         
F 8-Jun AM 3 3 miles E
         
S 9-Jun   3 3 miles E
Week Total 18  
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 1 I M 4-Jun AM 3 3 miles E
         
T 5-Jun AM 3 3 miles E
         
W 6-Jun AM 3 3 miles E
         
R 7-Jun AM 3 3 miles E
         
F 8-Jun AM 3 3 miles E
         
S 9-Jun   3 3 miles E
Week Total 18  
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  1 I M 4-Jun AM 2 2 miles E
         
T 5-Jun AM 2 2 miles E
         
W 6-Jun AM 2 2 miles E
         
R 7-Jun AM 2 2 miles E
         
F 8-Jun AM 2 2 miles E
         
S 9-Jun   2 2 miles E
Week Total 12  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  1 I M 4-Jun AM 2 2 miles E
         
T 5-Jun AM 2 2 miles E
         
W 6-Jun AM 2 2 miles E
         
R 7-Jun AM 2 2 miles E
         
F 8-Jun AM 2 2 miles E
         
S 9-Jun   2 2 miles E
Week Total 12  
LEVEL Week  Phase   Date   Mileage Workout
1/Beg. 1 I M 4-Jun AM 1 1 mile E
         
T 5-Jun AM 1 1 mile E
         
W 6-Jun AM 1 1 mile E
         
R 7-Jun AM 1 1 mile E
Mon, Jun 11, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Pine View Park (in Fields)
Kids Club held Tues @ Wash. Elem. @ 8:30am
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 2 I M 11-Jun AM 4 4 miles E
         
T 12-Jun AM 3.75 3.75 miles E (Dirt Mile)
         
W 13-Jun AM 4 4 miles E
         
R 14-Jun AM 4 4 miles E (Grass)
         
F 15-Jun AM 3 3 miles E
         
S 16-Jun   3 3 miles E
Week Total 21.75  
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 2 I M 11-Jun AM 4 4 miles E
         
T 12-Jun AM 3.75 3.75 miles E (Dirt Mile)
         
W 13-Jun AM 4 4 miles E
         
R 14-Jun AM 4 4 miles E (Grass)
         
F 15-Jun AM 3 3 miles E
         
S 16-Jun   3 3 miles E
Week Total 21.75  
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  2 I M 11-Jun AM 3 3 miles E
         
T 12-Jun AM 2.75 2.75 miles E (Dirt Mile)
         
W 13-Jun AM 3 3 miles E
         
R 14-Jun AM 3 3 miles E (Grass)
         
F 15-Jun AM 2 2 miles E
         
S 16-Jun   2 2 miles E
Week Total 15.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  2 I M 11-Jun AM 3 3 miles E
         
T 12-Jun AM 2.75 2.75 miles E (Dirt Mile)
         
W 13-Jun AM 3 3 miles E
         
R 14-Jun AM 3 3 miles E (Grass)
         
F 15-Jun AM 2 2 miles E
         
S 16-Jun   2 2 miles E
Week Total 15.75  
LEVEL Week  Phase   Date   Mileage Workout
1/Beg. 2 I M 11-Jun AM 1.5 1.5 miles E
         
T 12-Jun AM 1.5 1.5 miles E
         
W 13-Jun AM 1.5 1.5 miles E
         
R 14-Jun AM
Mon, Jun 18, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Coral Canyon Park
Kids Club held Tues @ Wash. Elem. @ 8:30am
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 3 I M 18-Jun AM 4 4 miles E
         
T 19-Jun AM 4 4 miles E (Dirt Mile)
         
W 20-Jun AM 5 4 miles E
         
R 21-Jun AM 4 4 miles E (Grass)
         
F 22-Jun AM 6 6 miles E
         
S 23-Jun   3 3 miles E
Week Total 26  
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 3 I M 18-Jun AM 4 4 miles E
         
T 19-Jun AM 4 4 miles E (Dirt Mile)
         
W 20-Jun AM 5 4 miles E
         
R 21-Jun AM 4 4 miles E (Grass)
         
F 22-Jun AM 6 6 miles E
         
S 23-Jun   3 3 miles E
Week Total 26  
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  3 I M 18-Jun AM 3 3 miles E
         
T 19-Jun AM 3 3 miles E (Dirt Mile)
         
W 20-Jun AM 4 4 miles E
         
R 21-Jun AM 3 3 miles E (Grass)
         
F 22-Jun AM 4 4 miles E
         
S 23-Jun   2 2 miles E
Week Total 19  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  3 I M 18-Jun AM 3 3 miles E
         
T 19-Jun AM 3 3 miles E (Dirt Mile)
         
W 20-Jun AM 4 4 miles E
         
R 21-Jun AM 3 3 miles E (Grass)
         
F 22-Jun AM 4 4 miles E
         
S 23-Jun   2 2 miles E
Week Total 19  
LEVEL Week  Phase   Date   Mileage Workout
1/Beg. 3 I M 18-Jun AM 2 2 miles E
         
T 19-Jun AM 2 2 miles E
         
W 20-Jun AM 2 2 miles E
         
R 21-Jun
Mon, Jun 25, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Green Springs (park at very top of road)
Kids Club held Tues @ Wash. Elem. @ 8:30am / notice split in mileage for some in level 3
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 4 I M 25-Jun AM 5 5 miles E
         
T 26-Jun AM 4 4 miles E (Dirt Mile)
         
W 27-Jun AM 7 7 miles E (some will go 6 miles E)
         
R 28-Jun AM 5 4 miles E (Grass) w/ striders
         
F 29-Jun AM 6 6 miles E
         
S 30-Jun   4 4 miles E
Week Total 31 (some will be 30)
LEVEL Week  Phase   Date   Mileage Workout
3-Girls 4 I M 25-Jun AM 5 5 miles E (some will go 4 miles E)
         
T 26-Jun AM 4 4 miles E (Dirt Mile)
         
W 27-Jun AM 6 6 miles E (some will go 5 miles E)
         
R 28-Jun AM 5 4 miles E (Grass) w/ striders
         
F 29-Jun AM 6 6 miles E
         
S 30-Jun   4 4 miles E
Week Total 30 (some will be 28)
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  4 I M 25-Jun AM 5 5 miles E
         
T 26-Jun AM 4 4 miles E (Dirt Mile)
         
W 27-Jun AM 5 5 miles E
         
R 28-Jun AM 5 4 miles E (Grass) w/ striders
         
F 29-Jun AM 4 4 miles E
         
S 30-Jun   4 4 miles E
Week Total 27  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  4 I M 25-Jun AM 4 4 miles E
         
T 26-Jun AM 4 4 miles E (Dirt Mile)
         
W 27-Jun AM 5 5 miles E
         
R 28-Jun AM 4 3 miles E (Grass) w/ striders
         
F 29-Jun AM 4 4 miles E
         
S 30-Jun   4 4 miles E
Week Total 25  

Comments
From PVHS on Sun, Jun 24, 2012 at 16:44:48 from 67.2.240.4

Sorry... something about the blog (I think the browser I am using) won't let me post all the Levels' workouts on one day, so I have posted some on Monday and some on Tuesday. Just find your level (wherever it is posted and then find the workout/mileage for the correct day).

From caseykimzey on Sun, Jun 24, 2012 at 21:10:41 from 174.23.102.131

So my question is...why did we change the banner? not all of us our from ghetto dogtown...;)

From By-run on Sun, Jun 24, 2012 at 22:01:47 from 208.66.33.215

you could get.....hurt for that remark dog....town

7 miles!! holey moley! betchya its gunna be the hell hole 7. that was my first 7! oh the memories:)

From Holt on Tue, Jun 26, 2012 at 21:33:59 from 67.2.240.4

Casey, because PV is DogTown. Many might not be from DogTown, but our STYLE, our HEART, our WORK ETHIC... THAT IS DOGTOWN!

From caseykimzey on Fri, Jun 29, 2012 at 20:39:59 from 174.23.102.60

Calm down, calm down...can't I ask? Jeez some peoples children..

Tue, Jun 26, 2012
Total Distance
0.00

LEVEL Week  Phase   Date   Mileage Workout
1 4 I M 25-Jun AM 3 3 miles E
         
T 26-Jun AM 3 3 miles E
         
W 27-Jun AM 3 3 miles E
         
R 28-Jun AM 3 2 miles E (Grass) w/ striders
         
F 29-Jun AM 3 3 miles E
         
S 30-Jun   3 3 miles E
Week Total 18  
LEVEL Week  Phase   Date   Mileage Workout
beginner   I M 25-Jun AM 2 2 miles E (20-30 min. run/walk)
         
T 26-Jun AM 2 2 miles E (20-30 min. run/walk)
         
W 27-Jun AM 2 2 miles E (20-30 min. run/walk)
         
R 28-Jun AM 2 2 miles E (20-30 min. run/walk)(Grass)
         
F 29-Jun AM 2 2 miles E (20-30 min. run/walk)
         
S 30-Jun   2 2 miles E (20-30 min. run/walk)
Week Total 12  

Comments
From PVHS on Sun, Jun 24, 2012 at 16:46:13 from 67.2.240.4

Sorry... something about the blog (I think the browser I am using) won't let me post all the Levels' workouts on one day, so I have posted some on Monday and some on Tuesday. Just find your level (wherever it is posted and then find the workout/mileage for the correct day).

Mon, Jul 02, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Tonaquint Park (near Green Valley) / no team practice Wed
Kids Club held Tues @ Wash. Elem. @ 8:30am / notice level 3 split to group A and B (based on readiness for mileage)
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Mike, Casey, Byron 5 I M 2-Jul AM 6 6 miles E
         
T 3-Jul AM 4 4 miles E (Dirt Mile)
         
W 4-Jul AM 7 7 miles E
         
R 5-Jul AM 6 5 miles E (Grass) w/ striders
         
F 6-Jul AM 6 6 miles E
         
S 7-Jul   5 5 miles E
Week Total 34  
LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 5 I M 2-Jul AM 5 5 miles E
         
T 3-Jul AM 4 4 miles E (Dirt Mile)
         
W 4-Jul AM 7 7 miles E
         
R 5-Jul AM 6 5 miles E (Grass) w/ striders
         
F 6-Jul AM 6 6 miles E
         
S 7-Jul   4 4 miles E
Week Total 32  
                           
LEVEL Week  Phase   Date   Mileage Workout
3A-Girls: Stoner, JP, Liz, Mia 5 I M 2-Jul AM 5 5 miles E
         
T 3-Jul AM 4 4 miles E (Dirt Mile)
         
W 4-Jul AM 5 5 miles E
         
R 5-Jul AM 5 4 miles E (Grass) w/ striders
         
F 6-Jul AM 5 5 miles E
         
S 7-Jul   6 6 miles E
Week Total 30  
                           
LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 5 I M 2-Jul AM 5 5 miles E
         
T 3-Jul AM 4 4 miles E (Dirt Mile)
         
W 4-Jul AM 5 5 miles E
         
R 5-Jul AM 5 4 miles E (Grass) w/ striders
         
F 6-Jul AM 5 5 miles E
         
S 7-Jul   4 4 miles E
Week Total 28  

Comments
From PVHS on Sun, Jul 01, 2012 at 19:48:35 from 67.2.240.4

Level 3 runners look here - Levels 1 and 2 look at Tuesday for the weeks workouts.

From Michael Finch on Sun, Jul 01, 2012 at 21:00:57 from 75.169.213.118

whose 5? on the level 3 girls workout

From Holt on Mon, Jul 02, 2012 at 07:08:13 from 67.2.240.4

That is week 5!

From caseykimzey on Mon, Jul 02, 2012 at 12:25:37 from 174.23.112.47

Hey coach can I get the workouts for monday and tuesday of next week because I'll be gone and won't have internet?

From rjarchie on Mon, Jul 02, 2012 at 12:32:25 from 72.25.192.4

should I be doing level 2 or level 3b?? I have no idea. If someone could kinda help me with this then please let me know.

From caseykimzey on Mon, Jul 02, 2012 at 15:52:28 from 174.23.112.47

3b for sure ryan

From Holt on Mon, Jul 02, 2012 at 21:47:21 from 67.2.240.4

Not yet - do level 2 for awhile. You haven't hit this kind of mileage for over half a year, so let's take the safer path for now.

From rjarchie on Wed, Jul 04, 2012 at 20:22:17 from 72.25.192.4

Yeah thanks. I kinda thought that I needed to get some more base mileage in before I start working up a little more. So thanks!

Tue, Jul 03, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Tonaquint Park (near Green Valley) / no team practice Wed

Kids Club held Tues @ Wash. Elem. @ 8:30am / notice level 3 split to group A and B (based on readiness for mileage)

LEVEL Week  Phase   Date   Mileage Workout
2-Boys  5 I M 2-Jul AM 5 5 miles E
         
T 3-Jul AM 4 4 miles E (Dirt Mile)
         
W 4-Jul AM 5 5 miles E
         
R 5-Jul AM 5 4 miles E (Grass) w/ striders
         
F 6-Jul AM 5 5 miles E
         
S 7-Jul   4 4 miles E
Week Total 28  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  5 I M 2-Jul AM 4 4 miles E
         
T 3-Jul AM 4 4 miles E (Dirt Mile)
         
W 4-Jul AM 5 5 miles E
         
R 5-Jul AM 5 4 miles E (Grass) w/ striders
         
F 6-Jul AM 4 4 miles E
         
S 7-Jul   4 4 miles E
Week Total 26  
LEVEL Week  Phase   Date   Mileage Workout
1 5 I M 2-Jul AM 3 3 miles E
         
T 3-Jul AM 3 3 miles E
         
W 4-Jul AM 3 3 miles E
         
R 5-Jul AM 3 2 miles E (Grass) w/ striders
         
F 6-Jul AM 3 3 miles E
         
S 7-Jul   3 3 miles E
Week Total 18  
LEVEL Week  Phase   Date   Mileage Workout
beginner   I M 2-Jul AM 2 2 miles E (20-30 min. run/walk)
         
T 3-Jul AM 2 2 miles E (20-30 min. run/walk)
         
W 4-Jul AM 2 2 miles E (20-30 min. run/walk)
         
R 5-Jul AM 2 2 miles E (20-30 min. run/walk)(Grass)
         
F 6-Jul AM 2 2 miles E (20-30 min. run/walk)
         
S 7-Jul   2 2 miles E (20-30 min. run/walk)
Week Total 12  

 

Comments
From PVHS on Sun, Jul 01, 2012 at 19:50:32 from 67.2.240.4

Beginners and Levels 1 and 2 look here. Level 3 look at Monday for the week's workouts.

Mon, Jul 09, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Vernon Worthen Park
Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices/weights held at PVHS @ -- M/R(W on own)
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Mike, Casey, Byron 6 I M 9-Jul AM 7 7 miles E
    PM 3 3 miles E
T 10-Jul AM 4 4 miles E (Dirt Mile)
         
W 11-Jul AM 8 8 miles E
    PM 3 3 miles E
R 12-Jul AM 5 4 miles E (Grass) w/ striders
    PM 3 3 miles E
F 13-Jul AM 7 7 miles E
         
S 14-Jul   5 5 miles E
Week Total 45  
LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 6 I M 9-Jul AM 7 7 miles E
    PM 3 3 miles E
T 10-Jul AM 4 4 miles E (Dirt Mile)
         
W 11-Jul AM 6 6 miles E
    PM 3 3 miles E
R 12-Jul AM 5 4 miles E (Grass) w/ striders
    PM 3 3 miles E
F 13-Jul AM 5 5 miles E
         
S 14-Jul   5 5 miles E
Week Total 41  
LEVEL Week  Phase   Date   Mileage Workout
3A-Girls: Stoner, JP, Liz, Mia 6 I M 9-Jul AM 5 5 miles E
    PM 3 3 miles E
T 10-Jul AM 4 4 miles E (Dirt Mile)
         
W 11-Jul AM 6 6 miles E
    PM 3 3 miles E
R 12-Jul AM 5 4 miles E (Grass) w/ striders
    PM 3 3 miles E
F 13-Jul AM 5 5 miles E
         
S 14-Jul   6 6 miles E
Week Total 40  
LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 6 I M 9-Jul AM 5 5 miles E
    PM 3 3 miles E
T 10-Jul AM 4 4 miles E (Dirt Mile)
         
W 11-Jul AM 4 4 miles E
    PM 3 3 miles E
R 12-Jul AM 5 4 miles E (Grass) w/ striders
    PM 3 3 miles E
F 13-Jul AM 5 5 miles E
         
S 14-Jul   6 6 miles E
Week Total 38  

Comments
From Michael Finch on Mon, Jul 09, 2012 at 21:58:15 from 75.169.199.137

whose 6? :)

Tue, Jul 10, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Vernon Worthen Park
Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices/weights held at PVHS @ -- M/R(W on own)
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  6 I M 9-Jul AM 5 5 miles E
    PM 3 3 miles E
T 10-Jul AM 4 4 miles E (Dirt Mile)
         
W 11-Jul AM 5 5 miles E
         
R 12-Jul AM 5 4 miles E (Grass) w/ striders
    PM 3 3 miles E
F 13-Jul AM 4 4 miles E
         
S 14-Jul   3 3 miles E
Week Total 32  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  6 I M 9-Jul AM 5 5 miles E
    PM 3 3 miles E
T 10-Jul AM 4 4 miles E (Dirt Mile)
         
W 11-Jul AM 4 4 miles E
         
R 12-Jul AM 5 4 miles E (Grass) w/ striders
    PM 3 3 miles E
F 13-Jul AM 4 4 miles E
         
S 14-Jul   3 3 miles E
Week Total 31  
LEVEL Week  Phase   Date   Mileage Workout
1 6 I M 9-Jul AM 3 3 miles E
         
T 10-Jul AM 3 3 miles E
         
W 11-Jul AM 3 3 miles E
         
R 12-Jul AM 4 3 miles E (Grass) w/ striders
         
F 13-Jul AM 3 3 miles E
         
S 14-Jul   3 3 miles E
Week Total 19  
LEVEL Week  Phase   Date   Mileage Workout
beginner   I M 9-Jul AM 2 2 miles E (20-30 min. run/walk)
         
T 10-Jul AM 2 2 miles E (20-30 min. run/walk)
         
W 11-Jul AM 2 2 miles E (20-30 min. run/walk)
         
R 12-Jul AM 2 2 miles E (20-30 min. run/walk)(Grass)
         
F 13-Jul AM 2 2 miles E (20-30 min. run/walk)
         
S 14-Jul   2 2 miles E (20-30 min. run/walk)
Week Total 12  

 

Mon, Jul 16, 2012
Total Distance
0.00

Pine View XC Workouts FOR THE WEEK OF 7/16-7/21 (go to "Previous Week" to see 7/9-7/14)
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ TBA
Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices/weights held at PVHS @ -- M/R(T/W on own)
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Mike, Casey, Byron 7 II M 16-Jul AM 10 10 miles E
    PM 3 3 miles E
T 17-Jul AM 4 4 miles E (Dirt Mile)
    AM 3 3 miles E
W 18-Jul AM 6 6 miles w/ hills: 3x1min, 4x30sec
    PM 3 3 miles E
R 19-Jul AM 5 4 miles E (Grass) w/ striders
    PM 3 3 miles E
F 20-Jul AM 6 6 miles w/ hills: 2x30 sec, 4x1min
         
S 21-Jul   7 7 miles E
Week Total 50  
LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 7 II M 16-Jul AM 8 8 miles E
    PM 3 3 miles E
T 17-Jul AM 4 4 miles E (Dirt Mile)
      3 3 miles E
W 18-Jul AM 6 6 miles w/ hills: 3x1min, 4x30sec
    PM 3 3 miles E
R 19-Jul AM 5 4 miles E (Grass) w/ striders
    PM 3 3 miles E
F 20-Jul AM 6 6 miles w/ hills: 2x30 sec, 4x1min
         
S 21-Jul   5 5 miles E
Week Total 46  
LEVEL Week  Phase   Date   Mileage Workout
3A-Girls: Stoner, JP, Liz, Mia 7 II M 16-Jul AM 6 6 miles E
    PM 3 3 miles E
T 17-Jul AM 4 4 miles E (Dirt Mile)
      3 3 miles E
W 18-Jul AM 5 5 miles w/ hills: 3x1min, 4x30sec
    PM 3 3 miles E
R 19-Jul AM 5 4 miles E (Grass) w/ striders
    PM 3 3 miles E
F 20-Jul AM 5 5 miles w/ hills: 2x30 sec, 4x1min
         
S 21-Jul   8 8 miles E
Week Total 45  
LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 7 II M 16-Jul AM 6 6 miles E
    PM 3 3 miles E
T 17-Jul AM 4 4 miles E (Dirt Mile)
      3 3 miles E
W 18-Jul AM 5 5 miles w/ hills: 3x1min, 4x30sec
    PM 3 3 miles E
R 19-Jul AM 5 4 miles E (Grass) w/ striders
    PM 3 3 miles E
F 20-Jul AM 5 5 miles w/ hills: 2x30 sec, 4x1min
         
S 21-Jul   5 5 miles E
Week Total 42  
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  7 II M 16-Jul AM 6 6 miles E
    PM 3 3 miles E
T 17-Jul AM 4 4 miles E (Dirt Mile)
         
W 18-Jul AM 5 5 miles w/ hills: 3x1min, 4x30sec
    PM 3 3 miles E
R 19-Jul AM 5 4 miles E (Grass) w/ striders
    PM 3 3 miles E
F 20-Jul AM 5 5 miles w/ hills: 2x30 sec, 4x1min
         
S 21-Jul   4 4 miles E
Week Total 38  

Comments
From PVHS on Tue, Jul 10, 2012 at 10:38:35 from 67.2.240.4

Make sure you notice the week/day of these workouts. If you are looking for the week of July 9-14 go to Previous Week and find the right day.

From Holt on Wed, Jul 18, 2012 at 13:10:35 from 204.113.55.41

CAMP INFO IS NOW POSTED AT pvxc.blogspot.com

supply lists, agenda, driving directions (for drivers or curious parents)

Tue, Jul 17, 2012
Total Distance
0.00

Pine View XC Workouts FOR THE WEEK OF 7/16-7/21 (go to "Previous Week" to see 7/9-7/14)
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ TBA

Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices/weights held at PVHS @ -- M/R(T/W on own)

LEVEL Week  Phase   Date   Mileage Workout
2-Girls  7 II M 16-Jul AM 6 6 miles E
    PM 3 3 miles E
T 17-Jul AM 4 4 miles E (Dirt Mile)
         
W 18-Jul AM 5 5 miles w/ hills: 3x1min, 4x30sec
    PM 3 3 miles E
R 19-Jul AM 4 3 miles E (Grass) w/ striders
    PM 3 3 miles E
F 20-Jul AM 5 5 miles w/ hills: 2x30 sec, 4x1min
         
S 21-Jul   3 3 miles E
Week Total 36  
LEVEL Week  Phase   Date   Mileage Workout
1 7 I M 16-Jul AM 3 3 miles E
         
T 17-Jul AM 3 3 miles E
         
W 18-Jul AM 3 3 miles E
         
R 19-Jul AM 4 3 miles E (Grass) w/ striders
         
F 20-Jul AM 3 3 miles E
         
S 21-Jul   3 3 miles E
Week Total 19  
LEVEL Week  Phase   Date   Mileage Workout
beginner   I M 16-Jul AM 2 2 miles E (20-30 min. run/walk)
         
T 17-Jul AM 2 2 miles E (20-30 min. run/walk)
         
W 18-Jul AM 2 2 miles E (20-30 min. run/walk)
         
R 19-Jul AM 2 2 miles E (20-30 min. run/walk)(Grass)
         
F 20-Jul AM 2 2 miles E (20-30 min. run/walk)
         
S 21-Jul   2 2 miles E (20-30 min. run/walk)
Week Total 12  

 

Comments
From PVHS on Tue, Jul 10, 2012 at 10:39:10 from 67.2.240.4

Make sure you notice the week/day of these workouts. If you are looking for the week of July 9-14 go to Previous Week and find the right day.

From Holt on Wed, Jul 18, 2012 at 13:10:21 from 204.113.55.41

CAMP INFO IS NOW POSTED AT pvxc.blogspot.com

supply lists, agenda, driving directions (for drivers or curious parents)

Mon, Jul 23, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: XC Camp at Pine Lake - leave at 11:40a Monday, back Thursday afternoon / no team practice Friday
no Kids Club this week
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Mike, Casey, Byron 8 II M 23-Jul AM 3 3 miles E
    PM 7 7 miles E
T 24-Jul AM 12 12 miles E
    AM 3 3 miles E
W 25-Jul AM 3 3 miles E
    PM 6 6 mile long hill
R 26-Jul AM 4 4 miles E
         
F 27-Jul AM 8 8 miles with 2 Tempo
         
S 28-Jul   5 5 miles E
Week Total 51  
LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 8 II M 23-Jul AM 3 3 miles E
    PM 7 7 miles E
T 24-Jul AM 10 10 miles E
    AM 3 3 miles E
W 25-Jul AM 3 3 miles E
    PM 6 6 mile long hill
R 26-Jul AM 4 4 miles E
         
F 27-Jul AM 8 8 miles with 2 Tempo
         
S 28-Jul   4 4 miles E
Week Total 48  
LEVEL Week  Phase   Date   Mileage Workout
3A-Girls: Stoner, JP, Liz, Mia 8 II M 23-Jul AM 3 3 miles E
    PM 5 5 miles E
T 24-Jul AM 9 9 miles E
    AM 3 3 miles E
W 25-Jul AM 3 3 miles E
    PM 5 5 miles long hill
R 26-Jul AM 4 4 miles E
         
F 27-Jul AM 7 7 miles with 2 Tempo
         
S 28-Jul   5 5 miles E
Week Total 44  
LEVEL Week  Phase   Date   Mileage Workout
3B-Girls 8 II M 23-Jul AM 3 3 miles E
    PM 5 5 miles E
T 24-Jul AM 7 7 miles E
    AM 3 3 miles E
W 25-Jul AM 3 3 miles E
    PM 5 5 miles long hill
R 26-Jul AM 4 4 miles E
         
F 27-Jul AM 7 7 miles with 2 Tempo
         
S 28-Jul   5 5 miles E
Week Total 42  

Comments
From Jp :) on Thu, Jul 26, 2012 at 18:42:36 from 71.213.77.202

Dude. You need to update the people on the side.. Like your favorites or whatever. It's hard to be encouraging when I don't know what their blog is called, ya know?

From Michael Finch on Sat, Jul 28, 2012 at 21:15:55 from 75.169.209.160

update for next week. i will be gone all week so i need to know pretty fast.

Tue, Jul 24, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: XC Camp at Pine Lake - leave at 11:40a Monday, back Thursday afternoon / no team practice Friday
LEVEL Week  Phase   Date   Mileage Workout
2-Boys  8 II M 23-Jul AM 3 3 miles E
    PM 7 7 miles E
T 24-Jul AM 6 6 miles E
    AM 3 3 miles E
W 25-Jul AM 3 3 miles E
    PM 5 5 miles long hill
R 26-Jul AM 4 4 miles E
         
F 27-Jul AM 5 5 miles E with 1.5 Tempo
         
S 28-Jul   3 3 miles E
Week Total 39  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  8 II M 23-Jul AM 3 3 miles E
    PM 5 5 miles E
T 24-Jul AM 6 6 miles E
    AM 3 3 miles E
W 25-Jul AM 3 3 miles E
    PM 4 4 miles long hill
R 26-Jul AM 4 4 miles E
         
F 27-Jul AM 5 5 miles E with 1.5 Tempo
         
S 28-Jul   3 3 miles E
Week Total 36  
LEVEL Week  Phase   Date   Mileage Workout
1 8 II M 23-Jul AM 3 3 miles E
    PM 3 3 miles E
T 24-Jul AM 4 4 miles E
    AM 3 3 miles E
W 25-Jul AM 3 3 miles E
    PM 4 4 miles long hill
R 26-Jul AM 4 4 miles E
         
F 27-Jul AM 3 3 miles E
         
S 28-Jul   3 3 miles E
Week Total 30  
LEVEL Week  Phase   Date   Mileage Workout
beginner   I M 9-Jul AM 2 2 miles E (20-30 min. run/walk)
         
T 10-Jul AM 2 2 miles E (20-30 min. run/walk)
         
W 11-Jul AM 2 2 miles E (20-30 min. run/walk)
         
R 12-Jul AM 2 2 miles E (20-30 min. run/walk)(Grass)
         
F 13-Jul AM 2 2 miles E (20-30 min. run/walk)
         
S 14-Jul   2 2 miles E (20-30 min. run/walk)
Week Total 12  

no Kids Club this week

 

Mon, Jul 30, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Little Valley Park
Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices(weights and plyos) held at PVHS @ -- M/R(T/W/F on own)
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Mike, Casey, Byron 9 II M 30-Jul AM 12 12 miles with 3 Tempo
    PM 3 3 miles E
T 31-Jul AM 5 4 miles E (Dirt Mile) w/ striders
    PM 3 3 miles E
W 1-Aug AM 7 7 miles w/ hills: 5x1min, 7x30sec
    PM 3 3 miles E
R 2-Aug AM 6 5 miles E w/ striders
    PM 3 3 miles E
F 3-Aug AM 7 3 miles E (Grass) + hills: 3x30sec, 7x1min
    PM 3 3 miles E
S 4-Aug   5 5 miles E
Week Total 57  
LEVEL Week  Phase   Date   Mileage Workout
3B-Boys 9 II M 30-Jul AM 10 10 miles with 3 Tempo
    PM 3 3 miles E
T 31-Jul AM 5 4 miles E (Dirt Mile) w/ striders
    PM 3 3 miles E
W 1-Aug AM 6.75 6.75 miles w/ hills: 4x1min, 6x30sec
    PM 3 3 miles E
R 2-Aug AM 6 5 miles E w/ striders
    PM 3 3 miles E
F 3-Aug AM 6.75 3 miles E (Grass) + hills: 3x30sec, 6x1min
    PM 3 3 miles E
S 4-Aug   5 5 miles E
Week Total 54.5  
LEVEL Week  Phase   Date   Mileage Workout
3A-Girls: Stoner, JP, Mia 9 II M 30-Jul AM 5 5 miles E  
    PM 3 3 miles E
T 31-Jul AM 5 4 miles E (Dirt Mile) w/ striders
    PM 3 3 miles E
W 1-Aug AM 5 5 miles w/ hills: 4x1min, 5x30sec
    PM 3 3 miles E
R 2-Aug AM 4 3 miles E w/ striders
    PM 3 3 miles E
F 3-Aug AM 6 3 miles E (Grass) + hills: 3x30sec, 5x1min
    PM 3 3 miles E
S 4-Aug   9 9 miles with 3 Tempo
Week Total 49  
LEVEL Week  Phase   Date   Mileage Workout
3B-Girls: Taylor B., Nicole, Liz, Aubrey, Kaelie 9 II M 30-Jul AM 8 8 miles with 2.5 Tempo
    PM 3 3 miles E
T 31-Jul AM 5 4 miles E (Dirt Mile) w/ striders
    PM 3 3 miles E
W 1-Aug AM 4.75 4.75 miles w/ hills: 3x1min, 5x30sec
    PM 3 3 miles E
R 2-Aug AM 4 3 miles E w/ striders
    PM 3 3 miles E
F 3-Aug AM 5.75 3 miles E (Grass) + hills: 3x30sec, 4x1min
    PM 3 3 miles E
S 4-Aug   3 3 miles E
Week Total 45.5  

Tue, Jul 31, 2012
Total Distance
0.00

Pine View XC Workouts
NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Little Valley Park

Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices(weights and plyos) held at PVHS @ -- M/R(T/W/F on own)

LEVEL Week  Phase   Date   Mileage Workout
2-Boys  9 II M 30-Jul AM 7 7 miles with 2 Tempo
    PM 3 3 miles E
T 31-Jul AM 5 4 miles E (Dirt Mile) w/ striders
         
W 1-Aug AM 6 6 miles w/ hills: 4x1min, 6x30sec
    PM 3 3 miles E
R 2-Aug AM 6 5 miles E w/ striders
    PM 3 3 miles E
F 3-Aug AM 6 3 miles E (Grass) + hills: 3x30sec, 5x1min
         
S 4-Aug   3 3 miles E
Week Total 42  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls  9 II M 30-Jul AM 6 6 miles with 1.5 Tempo
    PM 3 3 miles E
T 31-Jul AM 5 4 miles E (Dirt Mile) w/ striders
         
W 1-Aug AM 4.5 4.5 miles w/ hills: 3x1min, 4x30sec
    PM 3 3 miles E
R 2-Aug AM 4 3 miles E w/ striders
    PM 3 3 miles E
F 3-Aug AM 5.75 3 miles E (Grass) + hills: 3x30sec, 4x1min
         
S 4-Aug   3 3 miles E
Week Total 37.25  
LEVEL Week  Phase   Date   Mileage Workout
1 9 II M 30-Jul AM 3 3 miles E
    PM 3 3 miles E (optional)
T 31-Jul AM 4 3 miles E w/ striders
      3 3 miles E
W 1-Aug AM 4 4 miles w/ hills: 2x1min, 2x30sec
         
R 2-Aug AM 4 3 miles E w/ striders
    PM 3 3 miles E (optional)
F 3-Aug AM 4 2 miles E (Grass) + hills:2x30sec, 2x1min
         
S 4-Aug   3 3 miles E
Week Total 25=31  
LEVEL Week  Phase   Date   Mileage Workout
beginner   I M 30-Jul AM 2 2 miles E (20-30 min. run/walk)
         
T 31-Jul AM 2 2 miles E (20-30 min. run/walk)
         
W 1-Aug AM 2 2 miles E (20-30 min. run/walk)
         
R 2-Aug AM 2 2 miles E (20-30 min. run/walk)(Grass)
         
F 3-Aug AM 2 2 miles E (20-30 min. run/walk)
         
S 4-Aug   2 2 miles E (20-30 min. run/walk)
Week Total 12  

 

Mon, Aug 06, 2012
Total Distance
0.00

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
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  
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  
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  
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  

Tue, Aug 07, 2012
Total Distance
0.00

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  
                           
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  
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  
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  

 

Mon, Aug 13, 2012
Total Distance
0.00

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
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  
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  
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  
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
From Jp :) on Sun, Aug 12, 2012 at 21:22:46 from 71.213.57.232

So.. No time trial then? No one tells me these things.

Tue, Aug 14, 2012
Total Distance
0.00

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  
                           
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  

 

Mon, Aug 20, 2012
Total Distance
0.00

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  

Tue, Aug 21, 2012
Total Distance
0.00

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  

 

Mon, Aug 27, 2012
Total Distance
0.00

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  

Tue, Aug 28, 2012
Total Distance
0.00

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  

 

Mon, Sep 03, 2012
Total Distance
0.00

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 

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  














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)














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  














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)

Tue, Sep 04, 2012
Total Distance
0.00

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 

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  
                           
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  














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  














  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      
    PM 2 2 miles E (20-30 min. run/walk)
R 6-Sep      
    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  

Mon, Sep 10, 2012
Total Distance
0.00

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  














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)














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  














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
From Michael Finch on Sun, Sep 09, 2012 at 20:20:25 from 75.169.198.37

Herriman schedule:

3:30pm Spectator / Middle School Race

4:00pm JV Girls

4:45pm JV Boys

5:15pm Varsity Girls

5:45pm Varsity Boys

Tue, Sep 11, 2012
Total Distance
0.00

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  
                           
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  

 

Mon, Sep 17, 2012
Total Distance
0.00

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  

Mon, Sep 24, 2012
Total Distance
0.00

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 (9/28) 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  

Comments
From Jake Taylor on Tue, Sep 25, 2012 at 20:13:28 from 173.117.254.224

I want my name under level 2 boys coach

Mon, Oct 01, 2012
Total Distance
0.00

Pine View XC Workouts








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

NO weights and plyos until after State

RACE - Wed (10/3) Snow Canyon Invite (SC HS): 6-8th 3:30, Girls 4:00, Boys 4:30
LEVEL Week  Phase   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
    PM 6 5 miles E + 4x200
F 5-Oct AM 3 3 miles E
    PM 6 2 miles T + 1x1000 I + 1x400 R + 4x200 R w/ Pizza warm/cool
S 6-Oct   6 6 miles w/ 4xfarleks
Week Total 54  














LEVEL Week  Phase   Date   Mileage Workout
3-Boys: Varsity racing on Weds. (Braden, Abel, Matt) 18 V M 1-Oct AM 3 3 miles E
    PM 4 3 miles E + 4xstadium hill sprints + 4x100F
T 2-Oct AM 3 3 miles E
    PM 5 4 miles E + 4x200
W 3-Oct AM 3 3 miles E
    PM 6 RACE + warm/cool
R 4-Oct AM 3 3 miles E
    PM 6 5 miles E + 4x200
F 5-Oct AM 3 3 miles E
    PM 6 2 miles T + 1x1000 I + 1x400 R + 4x200 R w/ Pizza warm/cool
S 6-Oct   6 6 miles w/ 4xfarleks
Week Total 48  
                           
LEVEL Week  Phase   Date   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
    PM 4 3 miles E + 4xstadium hill sprints + 4x100F
T 2-Oct AM 4 3 miles E w/ striders
    PM 3 3 miles E
W 3-Oct AM 4 3 miles E + 2x400I
    PM 3 3 miles E
R 4-Oct AM 4 3 miles E + 4x200
    PM 3 3 miles E
F 5-Oct AM 3 3 miles E
    PM 6 2 miles T + 1x1000 I + 1x400 R + 4x200 R w/ Pizza warm/cool
S 6-Oct   5 5 miles E w/ 4xfartleks
Week Total 45 *Weds morning and Friday afternoon may switch*




























LEVEL Week  Phase   Date   Mileage Workout
2-Boys (Nick, Paul, Kyler, Josh, Krenshaw, Hunter, etc…) 18 V M 1-Oct AM    
    PM 4 3 miles E + 4xstadium hill sprints + 4x100F
T 2-Oct      
    PM 5 4 miles E + 4x200
W 3-Oct      
    PM 6 RACE + warm/cool
R 4-Oct      
    PM 6 5 miles E + 4x200
F 5-Oct      
    PM 6 2 miles T + 1x1000 I + 1x400 R + 4x200 R w/ Pizza warm/cool
S 6-Oct   4 4 miles w/ 4xfarleks
Week Total 31  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls (Erin, Megan, Chancie, etc…) 18 V M 1-Oct      
    PM 4 3 miles E + 4xstadium hill sprints + 4x100F
T 2-Oct      
    PM 4 3 miles E + 4x200
W 3-Oct      
    PM 5 RACE + warm/cool
R 4-Oct      
    PM 4 3 miles E + 4x200
F 5-Oct      
    PM 5 1 mile T + 1x1000 I + 1x400 R + 4x200 R w/ Pizza warm/cool
S 6-Oct   4 4 miles w/ 4xfarleks
Week Total 26  














LEVEL Week  Phase   Date   Mileage Workout
1 18 V M 1-Oct      
    PM 4 3 miles E + 4xstadium hill sprints + 4x100F
T 2-Oct      
    PM 4 3 miles E + 4x200
W 3-Oct      
    PM 5 RACE + warm/cool
R 4-Oct      
    PM 4 3 miles E + 4x200
F 5-Oct      
    PM 4 1x1000 I + 1x400 R + 4x200 R w/ Pizza warm/cool
S 6-Oct   3 3 miles w/ 4xfarleks
Week Total 24  

Mon, Oct 08, 2012
Total Distance
0.00

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
From Jp :) on Fri, Oct 12, 2012 at 17:48:09 from 71.213.56.218

It would be nice if you put the rest of the week's workouts up before the rest of the week is over.

Mon, Oct 22, 2012
Total Distance
0.00

Pine View XC Workouts








NOTES: practice held @ PVHS, schedule: Mon-Fri after school, AM-T/W/R @ 6:00

weights and plyos Tuesday/Friday
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 21 II M 22-Oct      
    PM 6 5xSunrise hills
T 23-Oct AM 3 3 miles E
    PM 7 7 miles long hill run
W 24-Oct AM 3 3 miles E
    PM 6 5 miles E w/ striders
R 25-Oct AM 3 3 miles E
    PM 7 7 miles rolling hill run (like a trail, etc…)
F 26-Oct      
    PM 7.25 1:1,2:2,3:3,4:4(pyramid) w/ DI warm/cool
S 27-Oct   8 8 miles E w/ 3x fartleks toward finish
Week Total 50.25  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 21 II M 22-Oct      
    PM 5.5 4xSunrise hills
T 23-Oct AM 3 3 miles E
    PM 6 6 miles long hill run
W 24-Oct AM 3 3 miles E
    PM 4 4 miles E w/ striders
R 25-Oct AM 3 3 miles E
    PM 7 7 miles rolling hill run (like a trail, etc…)
F 26-Oct      
    PM 5.5 1:1,2:2,3:3,(ladder) w/ DI warm/cool
S 27-Oct   7 7 miles E w/ 3x fartleks toward finish
Week Total 44  




























LEVEL Week  Phase   Date   Mileage Workout
2-Boys (Nick, Paul, Kyler, Josh, Krenshaw, Hunter, etc…) 21 II M 22-Oct      
    PM 6 5xSunrise hills
T 23-Oct AM 3 3 miles E
    PM 6 6 miles long hill run
W 24-Oct AM 3 3 miles E
    PM 4 4 miles E w/ striders
R 25-Oct AM 3 3 miles E
    PM 7 7 miles rolling hill run (like a trail, etc…)
F 26-Oct      
    PM 7.25 1:1,2:2,3:3,4:4(pyramid) w/ DI warm/cool
S 27-Oct   7 7 miles E w/ 3x fartleks toward finish
Week Total 46.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls (Erin, Megan, Chancie, etc…) 21 II M 22-Oct      
    PM 5 3xSunrise hills
T 23-Oct AM 3 3 miles E
    PM 5 5 miles long hill run
W 24-Oct AM 3 3 miles E
    PM 4 4 miles E w/ striders
R 25-Oct AM 3 3 miles E
    PM 7 7 miles rolling hill run (like a trail, etc…)
F 26-Oct      
    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  














LEVEL Week  Phase   Date   Mileage Workout
1 21 II M 22-Oct      
    PM 4 2xSunrise hills
T 23-Oct      
    PM 4 4 miles long hill run
W 24-Oct      
    PM 4 3 miles E w/ striders
R 25-Oct      
    PM 3 3 miles E
F 26-Oct      
    PM 5 1:1,2:2,3:3,(pyramid) w/ DI warm/cool
S 27-Oct   3 3 miles E w/ 3x fartleks toward finish
Week Total 23  

Mon, Oct 29, 2012
Total Distance
0.00

Pine View XC Workouts








NOTES: practice held @ PVHS, schedule: Mon-Fri after school, AM-T/W/R @ 6:00

RACE - PreFoot @ Amer. Fork (Varsity who are traveling to Phoenix for NXR)
LEVEL Week  Phase   Date   Mileage Workout
3-Boys 22   M 29-Oct      
    PM 7 2000 Time Trial + 2x1000 I, 3min rec, w/ DI warm/cool
T 30-Oct AM 3 3 miles E
    PM 8.25 Michigan w/ DI warm/cool
W 31-Oct AM 3 3 miles E
    PM 5 4 miles E + striders
R 1-Nov AM 3 3 miles E
    PM 6 5 miles E + 4x200
F 2-Nov      
    PM 5 5 miles E w/ 3x fartleks
S 3-Nov   7 RACE - PreFoot @ AF / non-racers 7 miles w/ 3 miles Hard
Week Total 47.25  














LEVEL Week  Phase   Date   Mileage Workout
3-Girls 22   M 29-Oct      
    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 5 4 miles E + striders
R 1-Nov AM 3 3 miles E
    PM 4 4 miles E + 4x200
F 2-Nov      
    PM 4 4 miles E w/ 3x fartleks
S 3-Nov   7 RACE - PreFoot @ AF / non-racers 7 miles w/ 3 miles Hard
Week Total 42.25  




























LEVEL Week  Phase   Date   Mileage Workout
2-Boys (Nick, Paul, Kyler, Josh, Krenshaw, Hunter, etc…) 22   M 29-Oct      
    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 5 4 miles E + striders
R 1-Nov AM 3 3 miles E
    PM 4 4 miles E + 4x200
F 2-Nov      
    PM 4 4 miles E 
S 3-Nov   8 8 miles w/ 3 miles Hard
Week Total 43.25  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls (Erin, Megan, Chancie, etc…) 22   M 29-Oct      
    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      
    PM 3 3 miles E
S 3-Nov   6 6 miles w/ 2 miles Hard
Week Total 39.25  














LEVEL Week  Phase   Date   Mileage Workout
1 22   M 29-Oct      
    PM 5.25 2000 Time Trial + 1000 I, 3min rec, w/ Harts warm/cool
T 30-Oct      
    PM 5.5 1 set Michigan w/ Harts warm/cool
W 31-Oct      
    PM 4 3 miles E + striders
R 1-Nov      
    PM 4 4 miles E + 4x200
F 2-Nov      
    PM 3 3 miles E
S 3-Nov   3 3 miles E w/ 1 mile Hard
Week Total 24.75  

Mon, Nov 19, 2012
Total Distance
0.00

Level 2 and 3 Boys:

     Weds - 5 miles w/ striders at end

      Thurs - 5 miles E

     Fri - 5 w/ 4x200

     Sat. - 6 w/ 1-2 mile tempo finish

 

Level 2 and 3 Girls:

     Weds - 4 miles w/ striders at end

      Thurs - 4 miles E

     Fri - 4 w/ 4x200

     Sat. - 5 w/ 1-2 mile tempo finish

Level 1:

     Weds - 4 miles w/ striders at end

      Thurs - 3 miles E

     Fri - 4 w/ 4x200

     Sat. - 4 w/ 1 mile tempo finish

 

Mon, Dec 17, 2012
Total Distance
0.00

M - 3

T - 4

W- 5

R - 3

F- 4

S - 5

Mon, Dec 24, 2012
Total Distance
0.00

M - 3

T - 4

W- 5

R - 3

F- 4

S - 5

Mon, Dec 31, 2012
Total Distance
0.00

M - 4

T - 5

W- 6

R - 4

F- 5

S - 6

Totals
Total Distance
0.00
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