PVXC

January 2013

15% off for Fast Running Blog members at St. George Running Center!

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 07, 2013

Total Distance

0.00

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS

1600-3200

LEVEL Week Phase Date Mileage Workout

3-Boys 2 Base M 7-Jan

PM 5 2x1600 (85%) w/3min rec, Harts warm/cool

T 8-Jan

PM 5 5 miles E (trail)

W 9-Jan

PM 6 12min AT (mile+1min)

R 10-Jan

PM 5 Kosmin Test / striders

F 11-Jan

PM 4 4 miles E

S 12-Jan 8 10minLT (mile+35/40sec)

Week Total 33

LEVEL Week Phase Date Mileage Workout

3-Girls 2 Base M 7-Jan

PM 5 2x1600 (85%) w/3min rec, Harts warm/cool

T 8-Jan

PM 5 5 miles E (trail)

W 9-Jan

PM 6 12min AT (mile+1min)

R 10-Jan

PM 5 Kosmin Test / striders

F 11-Jan

PM 4 4 miles E

S 12-Jan 8 10minLT (mile+35/40sec)

Week Total 33

LEVEL Week Phase Date Mileage Workout

2-Boys 2 Base M 7-Jan

PM 5 2x1600 (85%) w/3min rec, Harts warm/cool

T 8-Jan

PM 5 5 miles E (trail)

W 9-Jan

PM 6 12min AT (mile+1min)

R 10-Jan

PM 5 Kosmin Test / striders

F 11-Jan

PM 4 4 miles E

S 12-Jan 8 10minLT (mile+35/40sec)

Week Total 33

LEVEL Week Phase Date Mileage Workout

2-Girls 2 Base M 7-Jan

PM 4 2x1000 (85%) w/3min rec, Harts warm/cool

T 8-Jan

PM 5 5 miles E (trail)

W 9-Jan

PM 6 12min AT (mile+1min)

R 10-Jan

PM 5 Kosmin Test / striders

F 11-Jan

PM 4 4 miles E

S 12-Jan 7 10minLT (mile+35/40sec)

Week Total 31

LEVEL Week Phase Date Mileage Workout

1 2 Base M 7-Jan

PM 4 2x1000 (85%) w/3min rec, Harts warm/cool

T 8-Jan

PM 5 5 miles E (trail)

W 9-Jan

PM 6 12min AT (mile+1min)

R 10-Jan

PM 5 Kosmin Test / striders

F 11-Jan

PM 4 4 miles E

S 12-Jan 5 10minLT (mile+35/40sec)

Week Total 29

LEVEL Week Phase Date Mileage Workout

beginning Base M 7-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

T 8-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

W 9-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

R 10-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

F 11-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

S 12-Jan

Week Total 10-15

Pine View Distance Workouts

NOTES:

practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS

800

LEVEL

Week

Phase

Date

Mileage

Workout

Boys

Base

7-Jan

2x1000 (85%) w/3min rec, Harts warm/cool

8-Jan

5 miles E (trail)

9-Jan

12min AT (mile+1min)

10-Jan

Kosmin Test / striders

11-Jan

4 miles E

12-Jan

10minLT (mile+35/40sec)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

Girls

Base

7-Jan

2x1000 (85%) w/3min rec, Harts warm/cool

8-Jan

5 miles E (trail)

9-Jan

12min AT (mile+1min)

10-Jan

Kosmin Test / striders

11-Jan

4 miles E

12-Jan

6-8

10minLT (mile+35/40sec)

Week Total

30-32

Mon, Jan 14, 2013

Total Distance

0.00

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS

1600-3200

LEVEL Week Phase Date Mileage Workout

3-Boys 3 Base M 14-Jan

PM 5 3x1600 (85%) w/3min rec, Harts warm/cool

T 15-Jan

PM 5 5 miles E (trail)

W 16-Jan

PM 9 18min AT (mile+1min)

R 17-Jan

PM 6 Old Man Hills (2x800)

F 18-Jan

PM 5 4 miles E / striders

S 19-Jan 6 15minLT (mile+35/40sec)

Week Total 36

LEVEL Week Phase Date Mileage Workout

3-Girls 3 Base M 14-Jan

PM 5 3x1600 (85%) w/3min rec, Harts warm/cool

T 15-Jan

PM 5 5 miles E (trail)

W 16-Jan

PM 8 18min AT (mile+1min)

R 17-Jan

PM 6 Old Man Hills (2x800)

F 18-Jan

PM 5 4 miles E / striders

S 19-Jan 5 15minLT (mile+35/40sec)

Week Total 34

LEVEL Week Phase Date Mileage Workout

2-Boys 3 Base M 14-Jan

PM 5 3x1600 (85%) w/3min rec, Harts warm/cool

T 15-Jan

PM 5 5 miles E (trail)

W 16-Jan

PM 8 18min AT (mile+1min)

R 17-Jan

PM 6 Old Man Hills (2x800)

F 18-Jan

PM 5 4 miles E / striders

S 19-Jan 5 15minLT (mile+35/40sec)

Week Total 34

LEVEL Week Phase Date Mileage Workout

2-Girls 3 Base M 14-Jan

PM 4.75 3x1000 (85%) w/3min rec, Harts warm/cool

T 15-Jan

PM 5 5 miles E (trail)

W 16-Jan

PM 7 18min AT (mile+1min)

R 17-Jan

PM 6 Old Man Hills (2x800)

F 18-Jan

PM 3 3 miles E / striders

S 19-Jan 5 15minLT (mile+35/40sec)

Week Total 30.75

LEVEL Week Phase Date Mileage Workout

1 3 Base M 14-Jan

PM 4.75 3x1000 (85%) w/3min rec, Harts warm/cool

T 15-Jan

PM 5 5 miles E (trail)

W 16-Jan

PM 6 18min AT (mile+1min)

R 17-Jan

PM 6 Old Man Hills (2x800)

F 18-Jan

PM 3 3 miles E / striders

S 19-Jan 4 15minLT (mile+35/40sec)

Week Total 28.75

LEVEL Week Phase Date Mileage Workout

beginning Base M 14-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

T 15-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

W 16-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

R 17-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

F 18-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

S 19-Jan

Week Total 10-15

Pine View Distance Workouts

NOTES:

practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS

800

LEVEL

Week

Phase

Date

Mileage

Workout

Boys

Base

14-Jan

4.75

3x1000 (85%) w/3min rec, Harts warm/cool

15-Jan

5 miles E (trail)

16-Jan

18min AT (mile+1min)

17-Jan

Old Man Hills (4x400)

18-Jan

4 miles E / striders

19-Jan

15minLT (mile+35/40sec)

Week Total

33.75

LEVEL

Week

Phase

Date

Mileage

Workout

Girls

Base

14-Jan

4.75

3x1000 (85%) w/3min rec, Harts warm/cool

15-Jan

5 miles E (trail)

16-Jan

6-8

18min AT (mile+1min)

17-Jan

Old Man Hills (4x400)

18-Jan

4 miles E / striders

19-Jan

5-6

15minLT (mile+35/40sec)

Week Total

31.75-34.75

Mon, Jan 21, 2013

Total Distance

0.00

Make sure you are looking at the right week - this is for Jan. 21-26

Pine View Distance Workouts

NOTES:

practice held @ PVHS @ 3:00 (Mon-Fri) / weights Tues/Thur @ PVHS; AM practice @ 6:00 (W/F); run on own on Monday

1600-3200

LEVEL

Week

Phase

Date

Mileage

Workout

3-Boys

Base

21-Jan

4 miles E

22-Jan

4x1600 (85%) w/3min rec, Harts warm/cool

23-Jan

3 miles E

24min AT (mile+1min)

24-Jan

Old Man Hills (1x800,2x400) / striders

25-Jan

3 miles E

5 miles E (trail)

26-Jan

20minLT (mile+35/40sec)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

3-Girls

Base

21-Jan

4 miles E

22-Jan

4x1600 (85%) w/3min rec, Harts warm/cool

23-Jan

3 miles E

24min AT (mile+1min)

24-Jan

Old Man Hills (1x800,2x400) / striders

25-Jan

3 miles E

5 miles E (trail)

26-Jan

20minLT (mile+35/40sec)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

2-Boys

Base

21-Jan

4 miles E

22-Jan

4x1600 (85%) w/3min rec, Harts warm/cool

23-Jan

3 miles E

24min AT (mile+1min)

24-Jan

Old Man Hills (1x800,2x400) / striders

25-Jan

3 miles E

5 miles E (trail)

26-Jan

20minLT (mile+35/40sec)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

2-Girls

Base

21-Jan

3 miles E

22-Jan

5.5

4x1000 (85%) w/3min rec, Harts warm/cool

23-Jan

24min AT (mile+1min)

24-Jan

Old Man Hills (1x800,2x400) / striders

25-Jan

3 miles E

5 miles E (trail)

26-Jan

20minLT (mile+35/40sec)

Week Total

37.5

LEVEL

Week

Phase

Date

Mileage

Workout

Base

21-Jan

3 miles E

22-Jan

5.5

4x1000 (85%) w/3min rec, Harts warm/cool

23-Jan

20min AT (mile+1min)

24-Jan

Old Man Hills (1x800,2x400) / striders

25-Jan

5 miles E (trail)

26-Jan

15minLT (mile+35/40sec)

Week Total

29.5

LEVEL

Week

Phase

Date

Mileage

Workout

beginning

Base

21-Jan

2-3

30 mins. (2-3 miles - run/walk if needed)

22-Jan

2-3

30 mins. (2-3 miles - run/walk if needed)

23-Jan

2-3

30 mins. (2-3 miles - run/walk if needed)

24-Jan

2-3

30 mins. (2-3 miles - run/walk if needed)

25-Jan

2-3

30 mins. (2-3 miles - run/walk if needed)

26-Jan

Week Total

10-15

800

LEVEL

Week

Phase

Date

Mileage

Workout

Boys

Base

21-Jan

4 miles E

22-Jan

5.5

4x1000 (85%) w/3min rec, Harts warm/cool

23-Jan

3 miles E

24min AT (mile+1min)

24-Jan

Old Man Hills (1x800,2x400) / striders

25-Jan

3 miles E

5 miles E (trail)

26-Jan

20minLT (mile+35/40sec)

Week Total

41.5

LEVEL

Week

Phase

Date

Mileage

Workout

Girls

Base

21-Jan

4 miles E

22-Jan

5.5

4x1000 (85%) w/3min rec, Harts warm/cool

23-Jan

3 miles E

6-8

24min AT (mile+1min)

24-Jan

Old Man Hills (1x800,2x400) / striders

25-Jan

3 miles E

5 miles E (trail)

26-Jan

5-6

20minLT (mile+35/40sec)

Week Total

38.5-41.5

Mon, Jan 28, 2013

Total Distance

0.00

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00

1600-3200

LEVEL Week Phase Date Mileage Workout

3-Boys 5 Base M 28-Jan AM 3 3 miles E

PM 7 4x1600 (87%) w/3min rec, Harts warm/cool

T 29-Jan

PM 5 5 miles E (trail)

W 30-Jan AM 3 3 miles E

PM 10 24min AT (mile+1min)

R 31-Jan

PM 6 Old Man Hills (2x800)

F 1-Feb AM 3 3 miles E

PM 4 3 miles E / striders

S 2-Feb 6 20minLT (mile+35/40sec)

Week Total 47

LEVEL Week Phase Date Mileage Workout

3-Girls 5 Base M 28-Jan AM 3 3 miles E

PM 7 4x1600 (87%) w/3min rec, Harts warm/cool

T 29-Jan

PM 5 5 miles E (trail)

W 30-Jan AM 3 3 miles E

PM 8 24min AT (mile+1min)

R 31-Jan

PM 6 Old Man Hills (2x800)

F 1-Feb AM 3 3 miles E

PM 4 3 miles E / striders

S 2-Feb 6 20minLT (mile+35/40sec)

Week Total 45

LEVEL Week Phase Date Mileage Workout

2-Boys 5 Base M 28-Jan AM 3 3 miles E

PM 7 4x1600 (87%) w/3min rec, Harts warm/cool

T 29-Jan

PM 5 5 miles E (trail)

W 30-Jan AM 3 3 miles E

PM 8 24min AT (mile+1min)

R 31-Jan

PM 6 Old Man Hills (2x800)

F 1-Feb AM 3 3 miles E

PM 4 3 miles E / striders

S 2-Feb 6 20minLT (mile+35/40sec)

Week Total 45

LEVEL Week Phase Date Mileage Workout

2-Girls 5 Base M 28-Jan AM 3 3 miles E

PM 5.5 4x1000 (87%) w/3min rec, Harts warm/cool

T 29-Jan

PM 5 5 miles E (trail)

W 30-Jan AM 3

PM 7 24min AT (mile+1min)

R 31-Jan

PM 6 Old Man Hills (2x800)

F 1-Feb AM 3 3 miles E

PM 4 3 miles E / striders

S 2-Feb 6 20minLT (mile+35/40sec)

Week Total 42.5

LEVEL Week Phase Date Mileage Workout

1 5 Base M 28-Jan

PM 5.5 4x1000 (87%) w/3min rec, Harts warm/cool

T 29-Jan

PM 5 5 miles E (trail)

W 30-Jan

PM 6 20min AT (mile+1min)

R 31-Jan

PM 6 Old Man Hills (2x800)

F 1-Feb AM

PM 4 3 miles E / striders

S 2-Feb 5 15minLT (mile+35/40sec)

Week Total 31.5

LEVEL Week Phase Date Mileage Workout

beginning Base M 28-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

T 29-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

W 30-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

R 31-Jan

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

F 1-Feb

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

S 2-Feb

Week Total 10-15

Pine View Distance Workouts

NOTES:

practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00

800

LEVEL

Week

Phase

Date

Mileage

Workout

Boys

Base

28-Jan

3 miles E

5.5

4x1000 (87%) w/3min rec, Harts warm/cool

29-Jan

5 miles E (trail)

30-Jan

3 miles E

24min AT (mile+1min)

31-Jan

Old Man Hills (4x400)

1-Feb

3 miles E

3 miles E / striders

2-Feb

20minLT (mile+35/40sec)

Week Total

43.5

LEVEL

Week

Phase

Date

Mileage

Workout

Girls

Base

28-Jan

3 miles E

5.5

4x1000 (87%) w/3min rec, Harts warm/cool

29-Jan

5 miles E (trail)

30-Jan

3 miles E

6-8

24min AT (mile+1min)

31-Jan

Old Man Hills (4x400)

1-Feb

3 miles E

3 miles E / striders

2-Feb

5-6

20minLT (mile+35/40sec)

Week Total

40.5-43.5

Mon, Feb 04, 2013

Total Distance

0.00

This is for WEEK 6 - FEB. 4th - 9th

if you are looking for Week 5, go back a week

weights - Mon/Thur, practice at 3:00 at PVHS, AM practice at 6:00

1600-3200

LEVEL

Week

Phase

Date

Mileage

Workout

3-Boys

Base

4-Feb

3 miles E

4x1600 (89%) w/3min rec, Harts warm/cool

5-Feb

3 miles E

5 miles E (trail)

6-Feb

3 miles E

30min AT (mile+1min)

7-Feb

3 miles E

Old Man Hills (1x800,2x400,4x200)

8-Feb

5 miles E / striders

9-Feb

20minLT (mile+35/40sec)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

3-Girls

Base

4-Feb

3 miles E

4x1600 (89%) w/3min rec, Harts warm/cool

5-Feb

3 miles E

5 miles E (trail)

6-Feb

3 miles E

30min AT (mile+1min)

7-Feb

3 miles E

Old Man Hills (1x800,2x400,4x200)

8-Feb

3 miles E / striders

9-Feb

20minLT (mile+35/40sec)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

2-Boys

Base

4-Feb

3 miles E

4x1600 (89%) w/3min rec, Harts warm/cool

5-Feb

3 miles E

5 miles E (trail)

6-Feb

3 miles E

30min AT (mile+1min)

7-Feb

3 miles E

Old Man Hills (1x800,2x400,4x200)

8-Feb

3 miles E / striders

9-Feb

20minLT (mile+35/40sec)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

2-Girls

Base

4-Feb

3 miles E

5.5

4x1000 (89%) w/3min rec, Harts warm/cool

5-Feb

3 miles E

5 miles E (trail)

6-Feb

3 miles E

30min AT (mile+1min)

7-Feb

3 miles E

Old Man Hills (1x800,2x400,4x200)

8-Feb

3 miles E / striders

9-Feb

20minLT (mile+35/40sec)

Week Total

46.5

LEVEL

Week

Phase

Date

Mileage

Workout

Base

4-Feb

5.5

4x1000 (89%) w/3min rec, Harts warm/cool

5-Feb

5 miles E (trail)

6-Feb

24min AT (mile+1min)

7-Feb

Old Man Hills (1x800,2x400)

8-Feb

3 miles E / striders

9-Feb

15minLT (mile+35/40sec)

Week Total

31.5

LEVEL

Week

Phase

Date

Mileage

Workout

beginning

Base

4-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

5-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

6-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

7-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

8-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

9-Feb

Week Total

10-15

800

LEVEL

Week

Phase

Date

Mileage

Workout

Boys

Base

4-Feb

3 miles E

5.5

4x1000 (89%) w/3min rec, Harts warm/cool

5-Feb

3 miles E

5 miles E (trail)

6-Feb

3 miles E

30min AT (mile+1min)

7-Feb

3 miles E

Old Man Hills (1x800,2x400,4x200)

8-Feb

3 miles E / striders

9-Feb

20minLT (mile+35/40sec)

Week Total

47.5

LEVEL

Week

Phase

Date

Mileage

Workout

Girls

Base

4-Feb

3 miles E

5.5

4x1000 (89%) w/3min rec, Harts warm/cool

5-Feb

3 miles E

5 miles E (trail)

6-Feb

3 miles E

6-8

30min AT (mile+1min)

7-Feb

3 miles E

Old Man Hills (1x800,2x400,4x200)

8-Feb

3 miles E / striders

9-Feb

5-6

20minLT (mile+35/40sec)

Week Total

44.5-47.5

Mon, Feb 11, 2013

Total Distance

0.00

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues,Thurs AM

1600-3200

LEVEL Week Phase Date Mileage Workout

3-Boys 7 Pre-Comp M 11-Feb AM 3 3 miles E

PM 5 1600m Time Trial + warm/cool / striders

T 12-Feb AM 3 3 miles E

PM 10 30min AT (mile+1min)

W 13-Feb AM 3 3 miles E

PM 8 8 miles E

R 14-Feb AM 3 3 miles E

PM 6.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins)

F 15-Feb AM 3 3 miles E

PM 5 5 miles E (trail)

S 16-Feb 6 15minLT (mile+35/40sec)

Week Total 55.5

LEVEL Week Phase Date Mileage Workout

3-Girls 7 Pre-Comp M 11-Feb AM 3 3 miles E

PM 5 1600m Time Trial + warm/cool / striders

T 12-Feb AM 3 3 miles E

PM 8 20-30min AT (mile+1min)

W 13-Feb AM 3 3 miles E

PM 6 6 miles E

R 14-Feb AM 3 3 miles E

PM 5.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins)

F 15-Feb AM 3 3 miles E

PM 5 5 miles E (trail)

S 16-Feb 6 10-15minLT (mile+35/40sec)

Week Total 50.5

LEVEL Week Phase Date Mileage Workout

2-Boys 7 Pre-Comp M 11-Feb AM 3 3 miles E

PM 5 1600m Time Trial + warm/cool / striders

T 12-Feb AM 3 3 miles E

PM 8 30min AT (mile+1min)

W 13-Feb AM 3 3 miles E

PM 6 6 miles E

R 14-Feb AM 3 3 miles E

PM 5.5 10x200 (@ race pace) w/ 120 beat recovery(1-2 mins)

F 15-Feb AM 3 3 miles E

PM 5 5 miles E (trail)

S 16-Feb 6 10-15minLT (mile+35/40sec)

Week Total 50.5

LEVEL Week Phase Date Mileage Workout

2-Girls 7 Pre-Comp M 11-Feb AM 3 3 miles E

PM 5 1600m Time Trial + warm/cool / striders

T 12-Feb AM 3 3 miles E

PM 7 30min AT (mile+1min)

W 13-Feb AM 3 3 miles E

PM 4 4 miles E

R 14-Feb AM 3 3 miles E

PM 5 8x200 (@ race pace) w/ 120 beat recovery(1-2 mins)

F 15-Feb AM 3 3 miles E

PM 5 5 miles E (trail)

S 16-Feb 4 10-15minLT (mile+35/40sec)

Week Total 45

LEVEL Week Phase Date Mileage Workout

1 7 Pre-Comp M 11-Feb

PM 5 1600m Time Trial + warm/cool / striders

T 12-Feb

PM 6 24min AT (mile+1min)

W 13-Feb

PM 6 24min AT (mile+1min)

R 14-Feb

PM 5 8x200 (@ race pace) w/ 120 beat recovery(1-2 mins)

F 15-Feb

PM 5 5 miles E (trail)

S 16-Feb 4 5-10minLT (mile+35/40sec)

Week Total 31

LEVEL Week Phase Date Mileage Workout

beginning Base M 11-Feb

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

T 12-Feb

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

W 13-Feb

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

R 14-Feb

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

F 15-Feb

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

S 16-Feb

Week Total 10-15

Pine View Distance Workouts

NOTES:

practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues,Thurs AM

800

LEVEL

Week

Phase

Date

Mileage

Workout

Boys

Pre-Comp

11-Feb

3 miles E

800m Time Trial + warm/cool / striders

12-Feb

3 miles E

30min AT (mile+1min)

13-Feb

3 miles E

8 miles E

14-Feb

3 miles E

5.5

10x200 (@ race pace) w/ 120 beat recovery(1-2 mins)

15-Feb

3 miles E

5 miles E (trail)

16-Feb

10-15minLT (mile+35/40sec)

Week Total

52.5

LEVEL

Week

Phase

Date

Mileage

Workout

Girls

Pre-Comp

11-Feb

3 miles E

800m Time Trial + warm/cool / striders

12-Feb

3 miles E

6-8

10-15x1min on/1min normal (ON is AT Pace/mile+1min)

13-Feb

3 miles E

4-6

4-6 miles E

14-Feb

3 miles E

5.5

10x200 (@ race pace) w/ 120 beat recovery(1-2 mins)

15-Feb

3 miles E

5 miles E (trail)

16-Feb

5-6

10-15minLT (mile+35/40sec)

Week Total

47.5-50.5

Mon, Feb 18, 2013

Total Distance

0.00

*This is for the week of the 18th-23rd; go back a week if you need Saturday the 16th's workout*

Pine View Distance Workouts

NOTES:

practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00; plyos AM Tues/Thurs; run on own Monday

1600-3200

LEVEL

Week

Phase

Date

Mileage

Workout

3-Boys

Pre-Comp

18-Feb

3 miles E

Old Man Hills (3x800) - or something similar

19-Feb

3 miles E

4x1600 w/3min rec, DI warm/cool

20-Feb

3 miles E

4 miles E

21-Feb

3 miles E

16x200 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool

22-Feb

3 miles E

3 miles E / striders

23-Feb

DogTown - if not running 1/2 then 10 miles w/35min AT Tempo

Week Total

(56 if not running 1/2)

LEVEL

Week

Phase

Date

Mileage

Workout

3-Girls

Pre-Comp

18-Feb

3 miles E

Old Man Hills (3x800) - or something similar

19-Feb

3 miles E

4x1600 w/3min rec, Harts warm/cool - Mia/Kaelie/Megan 4x1000 (6 miles total)

20-Feb

3 miles E

4 miles E

21-Feb

3 miles E

12x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

22-Feb

3 miles E

3 miles E / striders

23-Feb

DogTown - if not running 1/2 then 8 miles w/30min AT Tempo

Week Total

(51 if not running 1/2)

LEVEL

Week

Phase

Date

Mileage

Workout

2-Boys

Pre-Comp

18-Feb

3 miles E

Old Man Hills (3x800) - or something similar

19-Feb

3 miles E

4x1600 w/3min rec, Harts warm/cool

20-Feb

3 miles E

4 miles E

21-Feb

3 miles E

6.5

14x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

22-Feb

3 miles E

3 miles E / striders

23-Feb

DogTown - if not running 1/2 then 8 miles w/30min AT Tempo

Week Total

57.5

(51.5 if not running 1/2)

LEVEL

Week

Phase

Date

Mileage

Workout

2-Girls

Pre-Comp

18-Feb

3 miles E

Old Man Hills (3x800) - or something similar

19-Feb

3 miles E

5.5

4x1000 w/3min rec, Harts warm/cool

20-Feb

3 miles E

4 miles E

21-Feb

3 miles E

8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

22-Feb

3 miles E

3 miles E / striders

23-Feb

DogTown - if not running 1/2 then 7 miles w/30min AT Tempo

Week Total

54.5

(47 if not running 1/2)

LEVEL

Week

Phase

Date

Mileage

Workout

Pre-Comp

18-Feb

Old Man Hills (2x800) - or something similar

19-Feb

5.5

4x1000 w/3min rec, Harts warm/cool

20-Feb

4 miles E

21-Feb

8x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

22-Feb

3 miles E / striders

23-Feb

20minAT(mile+35/40sec)

Week Total

28.5

LEVEL

Week

Phase

Date

Mileage

Workout

beginning

Base

18-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

19-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

20-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

21-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

22-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

23-Feb

Week Total

10-15

Pine View Distance Workouts

NOTES:

practice held @ PVHS @ 3:00 (Mon-Fri) / weights Mon/Thur @ PVHS; AM practice @ 6:00; plyos AM Tues/Thurs; run on own Monday

800

LEVEL

Week

Phase

Date

Mileage

Workout

Boys

Pre-Comp

18-Feb

3 miles E

Old Man Hills (4x400,2x400) - or something similar (total mileage can be 5-7)

19-Feb

3 miles E

4x1000 w/3min rec + 2x300F with full recovery, Harts warm/cool

20-Feb

3 miles E

4 miles E

21-Feb

3 miles E

12x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

22-Feb

3 miles E

3 miles E / striders

23-Feb

DogTown - if not running 1/2 then 8 miles w/30min AT Tempo

Week Total

(49.5 not running 1/2)

LEVEL

Week

Phase

Date

Mileage

Workout

Girls

Pre-Comp

18-Feb

3 miles E

Old Man Hills (4x400,2x400) - or something similar (total mileage can be 5-7)

19-Feb

3 miles E

4x1000 w/3min rec + 2x300F with full recovery, Harts warm/cool

20-Feb

3 miles E

4 miles E

21-Feb

3 miles E

5.5

10x200 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

22-Feb

3 miles E

3 miles E / striders

23-Feb

Mon, Feb 25, 2013

Total Distance

0.00

*These workouts are for the week of 2/25-3/2 - go back a week if looking for Sat. 2/23's workout*

MANY OF THE WORKOUTS FOR THIS WEEK ARE IN THE MORNING (6:00), PLEASE BE ON TIME AND READY TO RUN AT THAT TIME!

Pine View Distance Workouts

NOTES:

practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

some AM practices this week are WORKOUTS! (please be here); Decathalon Wed/Thur

1600-3200

LEVEL

Week

Phase

Date

Mileage

Workout

3-Boys

Pre-Comp

25-Feb

5 miles E

4 miles E / striders

26-Feb

4 miles w/ 4x fartleks

3 miles E

27-Feb

Kosmin #2 w/ DI warm/cool

3 miles E

28-Feb

3 miles E

3 miles E / striders

1-Mar

3 miles E

7.5

10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool

2-Mar

Week Total

53.5

LEVEL

Week

Phase

Date

Mileage

Workout

3-Girls

Pre-Comp

25-Feb

3 miles E

4 miles E / striders

26-Feb

4 miles w/ 4x fartleks

3 miles E

27-Feb

Kosmin #2 w/Harts warm/cool

3 miles E

28-Feb

3 miles E

3 miles E / striders

1-Mar

3 miles E

6.5

10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

2-Mar

Week Total

47.5

LEVEL

Week

Phase

Date

Mileage

Workout

2-Boys

Pre-Comp

25-Feb

3 miles E

4 miles E / striders

26-Feb

4 miles w/ 4x fartleks

3 miles E

27-Feb

Kosmin #2 w/Harts warm/cool

3 miles E

28-Feb

3 miles E

3 miles E / striders

1-Mar

3 miles E

6.5

10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

2-Mar

Week Total

47.5

LEVEL

Week

Phase

Date

Mileage

Workout

2-Girls

Pre-Comp

25-Feb

3 miles E

3 miles E / striders

26-Feb

4 miles w/ 4x fartleks

3 miles E

27-Feb

Kosmin #2 w/Harts warm/cool

3 miles E

28-Feb

3 miles E

3 miles E / striders

1-Mar

3 miles E

8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

2-Mar

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

Pre-Comp

25-Feb

3 miles E / striders

26-Feb

3 miles E

27-Feb

Kosmin #2 w/Harts warm/cool

3 miles E

28-Feb

3 miles E / striders

1-Mar

5.5

6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

2-Mar

4 miles E

Week Total

28.5

LEVEL

Week

Phase

Date

Mileage

Workout

beginning

Base

25-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

26-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

27-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

28-Feb

2-3

30 mins. (2-3 miles - run/walk if needed)

1-Mar

2-3

30 mins. (2-3 miles - run/walk if needed)

2-Mar

Week Total

10-15

Pine View Distance Workouts

NOTES:

practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

some AM practices this week are WORKOUTS! (please be here)

800

LEVEL

Week

Phase

Date

Mileage

Workout

Boys

Pre-Comp

25-Feb

3 miles E

4 miles E

26-Feb

4 miles w/ 4x fartleks

3 miles E

27-Feb

Kosmin #2 w/ Harts warm/cool

3 miles E

28-Feb

3 miles E

1-Mar

3 miles E

4.5

4x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

2-Mar

6-8

6-8 miles E

Week Total

40.5-42.5

LEVEL

Week

Phase

Date

Mileage

Workout

Girls

Pre-Comp

25-Feb

3 miles E

4 miles E

26-Feb

4 miles w/ 4x fartleks

3 miles E

27-Feb

Kosmin #2 w/ Harts warm/cool

3 miles E

28-Feb

3 miles E

1-Mar

3 miles E

4.5

4x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

2-Mar

6-8

6-8 miles E

Week Total

40.5-42.5

Mon, Mar 04, 2013

Total Distance

0.00

NOTES: practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Hurricane Invite (Varsity) / JV will be holding practice on Friday as usual

1600-3200

LEVEL Week Phase Date Mileage Workout

3-Boys 10 Pre-Comp M 4-Mar AM 4 3 miles E / striders

PM 8.75 4x1600 (89%) w/3min rec, DI warm/cool

T 5-Mar AM 3 3 miles E

PM 12 20min AT (mile+1min)

W 6-Mar AM 4 4 miles E

PM 7.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), DI warm/cool

R 7-Mar AM 3 3 miles E

PM 6 5 miles E w/ 4x200

F 8-Mar AM 4 4 miles E

PM 7 RACE - Hurr Invite (get 7 total in)

S 9-Mar 7 RACE - Hurr Invite (get 7 total in)

Week Total 66.5

LEVEL Week Phase Date Mileage Workout

3-Girls 10 Pre-Comp M 4-Mar AM 4 3 miles E / striders

PM 7.75 4x1600 (89%) w/3min rec, Harts warm/cool (Rachel) - others 1000's

T 5-Mar AM 3 3 miles E

PM 10 20min AT (mile+1min)

W 6-Mar AM 4 4 miles E

PM 6.75 12x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

R 7-Mar AM 3 3 miles E

PM 6 5 miles E w/ 4x200

F 8-Mar AM 3 3 miles E

PM 6 RACE - Hurr Invite (get 6 total in)

S 9-Mar 6 RACE - Hurr Invite (get 6 total in)

Week Total 59.5

LEVEL Week Phase Date Mileage Workout

2-Boys 10 Pre-Comp M 4-Mar AM 4 3 miles E / striders

PM 7.75 4x1600 (89%) w/3min rec, Harts warm/cool

T 5-Mar AM 3 3 miles E

PM 8 20min AT (mile+1min)

W 6-Mar AM 3 3 miles E

PM 6.25 10x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

R 7-Mar AM 3 3 miles E

PM 6 5 miles E w/ 4x200

F 8-Mar AM 3 3 miles E

PM 4 4 miles E

S 9-Mar 5 5 miles E w/ 2 mile hard finish

Week Total 53

LEVEL Week Phase Date Mileage Workout

2-Girls 10 Pre-Comp M 4-Mar AM 4 3 miles E / striders

PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool

T 5-Mar AM 3 3 miles E

PM 6 20min AT (mile+1min)

W 6-Mar AM 3 3 miles E

PM 6 8x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

R 7-Mar AM 3 3 miles E

PM 6 5 miles E w/ 4x200

F 8-Mar AM 3 3 miles E

PM 4 4 miles E

S 9-Mar 5 5 miles E w/ 2 mile hard finish

Week Total 48.5

LEVEL Week Phase Date Mileage Workout

1 10 Pre-Comp M 4-Mar

PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool

T 5-Mar

PM 3 3 miles E

W 6-Mar

PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

R 7-Mar

PM 4 3 miles E / striders

F 8-Mar

PM 4 4 miles E

S 9-Mar 3 3 miles E w/ 1 mile hard finish

Week Total 25

LEVEL Week Phase Date Mileage Workout

beginning Base M 4-Mar

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

T 5-Mar

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

W 6-Mar

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

R 7-Mar

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

F 8-Mar

PM 2-3 30 mins. (2-3 miles - run/walk if needed)

S 9-Mar

Week Total 10-15

Pine View Distance Workouts

NOTES:

practice held @ PVHS @ 3:00 (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Hurricane Invite (Varsity) / JV will be holding practice on Friday as usual

800

LEVEL

Week

Phase

Date

Mileage

Workout

Boys

Pre-Comp

4-Mar

3 miles E / striders

5.5

4x1000 (89%) w/3min rec, Harts warm/cool

5-Mar

3 miles E

20min AT (mile+1min)

6-Mar

4 miles E

6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

7-Mar

3 miles E

5 miles E w/ 4x200

8-Mar

3 miles E

RACE - Hurr Invite (get 5 total in)

9-Mar

RACE - Hurr Invite (get 5 total in)

Week Total

51.5

LEVEL

Week

Phase

Date

Mileage

Workout

Girls

Pre-Comp

4-Mar

3 miles E / striders

5.5

4x1000 (89%) w/3min rec, Harts warm/cool

5-Mar

3 miles E

5x1min on/1min normal AT (mile+1min)

6-Mar

4 miles E

6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

7-Mar

3 miles E

5 miles E w/ 4x200

8-Mar

3 miles E

RACE - Hurr Invite (get 5 total in)

9-Mar

Mon, Mar 11, 2013

Total Distance

0.00

Because of the change of the Hurricane Invite, here is the workout for Fri and Saturday of last week - March 8 and 9

March 8 - Firestation Hills x 8-10 (with remainder of mileage wherever to get total in)

March 9 - 5-8 miler with fast 2 mile finish

now on to Spring Break week:

Pine View Distance Workouts

NOTES:

SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Kanab Invite (Varsity) Saturday / leaving PVHS at 6:30 am (Sat.) returning later in the evening

1600-3200

LEVEL

Week

Phase

Date

Mileage

Workout

3-Boys

Pre-Comp

11-Mar

8.75

4x1600 (89-91%) w/3min rec, DI warm/cool

3 miles E / striders

12-Mar

20min AT (mile+1min)

3 miles E

13-Mar

9.25

Old Man Hills 3x(800, 400, 200)

3 miles E

14-Mar

7.5

6x800 (@ race pace) w/ 120 beat recovery (1-2 mins), DI warm/cool

3 miles E

15-Mar

4 miles E + 4x200

3 miles E

16-Mar

RACE - Kanab Invite (get 7 total in)

Week Total

65.5

LEVEL

Week

Phase

Date

Mileage

Workout

3-Girls

Pre-Comp

11-Mar

7.75

4x1600 (89-91%) w/3min rec, Harts warm/cool

3 miles E / striders

12-Mar

20min AT (mile+1min)

3 miles E

13-Mar

9.25

Old Man Hills 3x(800, 400, 200)

3 miles E

14-Mar

5x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool

3 miles E

15-Mar

4 miles E + 4x200

3 miles E

16-Mar

RACE - Kanab Invite (get 6 total in)

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

2-Boys

Pre-Comp

11-Mar

7.75

4x1600 (89-91%) w/3min rec, Harts warm/cool

3 miles E / striders

12-Mar

20min AT (mile+1min)

3 miles E

13-Mar

9.25

Old Man Hills 3x(800, 400, 200)

3 miles E

14-Mar

5x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool

3 miles E

15-Mar

4 miles E + 4x200

3 miles E

16-Mar

RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish

Week Total

LEVEL

Week

Phase

Date

Mileage

Workout

2-Girls

Pre-Comp

11-Mar

5.5

4x1000 (89-91%) w/3min rec, Harts warm/cool

3 miles E / striders

12-Mar

20min AT (mile+1min)

3 miles E

13-Mar

9.25

Old Man Hills 3x(800, 400, 200)

3 miles E

14-Mar

5.5

4x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool

3 miles E

15-Mar

4 miles E + 4x200

3 miles E

16-Mar

RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish

Week Total

55.25

LEVEL

Week

Phase

Date

Mileage

Workout

Pre-Comp

11-Mar

5.5

4x1000 (89%) w/3min rec, Harts warm/cool

12-Mar

3 miles E

13-Mar

5.5

6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

14-Mar

3 miles E / striders

15-Mar

4 miles E

16-Mar

3 miles E w/ 1 mile hard finish

Week Total

Pine View Distance Workouts

NOTES:

SPRING BREAK WEEK: practice held @ PVHS @ 8:00 am (Mon-Fri); weights Mon,Thur @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Kanab Invite (Varsity) Saturday / leaving PVHS at 6:30 am (Sat.) returning later in the evening

800

LEVEL

Week

Phase

Date

Mileage

Workout

Boys

Pre-Comp

11-Mar

5.5

4x1000 (89-91%) w/3min rec, Harts warm/cool

3 miles E / striders

12-Mar

20min AT (mile+1min)

3 miles E

13-Mar

7.75

Old Man Hills 3x(400, 400, 200)

3 miles E

14-Mar

4x600 (@ 4-6 secs slower than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool

3 miles E

15-Mar

4 miles E + 4x200

3 miles E

16-Mar

RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish

Week Total

51.25

LEVEL

Week

Phase

Date

Mileage

Workout

Girls

Pre-Comp

11-Mar

5.5

4x1000 (89-91%) w/3min rec, Harts warm/cool

3 miles E / striders

12-Mar

20min AT (mile+1min)

3 miles E

13-Mar

7.75

Old Man Hills 3x(400, 400, 200)

3 miles E

14-Mar

4x600 (@ 4-6 secs slower than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool

3 miles E

15-Mar

4 miles E + 4x200

3 miles E

16-Mar

RACE - Kanab Invite (get 6 total in) / those not racing: 6 miles E w/ 2 hard finish

Week Total

51.25

Mon, Mar 18, 2013

Total Distance

0.00

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 mm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: PV Invite (Varsity) Fri&Sat

1600-3200

LEVEL Week Phase Date Mileage Workout

3-Boys 12 Pre-Comp M 18-Mar AM 3 3 miles E

PM 8.75 4x1600 (89-91%) w/3min rec, DI warm/cool

T 19-Mar AM 3 3 miles E

PM 8 7 miles E / striders

W 20-Mar AM 3 3 miles E

PM 7.5 6x800 (@ race pace) w/ 120 beat recovery (1-2 mins), DI warm/cool

R 21-Mar AM 3 3 miles E

PM 5 4 miles E + 4x200

F 22-Mar AM 3 3 miles E

PM 6 RACE - PV Invite (get 6 total in)

S 23-Mar 6 RACE - PV Invite (get 6 total in)

Week Total 56.25

LEVEL Week Phase Date Mileage Workout

3-Girls 12 Pre-Comp M 18-Mar AM 3 3 miles E

PM 7.75 4x1600 (89-91%) w/3min rec, Harts warm/cool

T 19-Mar AM 3 3 miles E

PM 5 4 miles / striders

W 20-Mar AM 3 3 miles E

PM 6 5x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool

R 21-Mar AM 3 3 miles E

PM 5 4 miles E + 4x200

F 22-Mar AM 3 3 miles E

PM 5 RACE - PV Invite (get 5 total in)

S 23-Mar 5 RACE - PV Invite (get 5 total in)

Week Total 48.75

LEVEL Week Phase Date Mileage Workout

2-Boys 12 Pre-Comp M 18-Mar AM 3 3 miles E

PM 7.75 4x1600 (89-91%) w/3min rec, Harts warm/cool

T 19-Mar AM 3 3 miles E

PM 5 4 miles / striders

W 20-Mar AM 3 3 miles E

PM 6 5x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool

R 21-Mar AM 3 3 miles E

PM 5 4 miles E + 4x200

F 22-Mar AM 3 3 miles E

PM 5 RACE - PV Invite (get 5 total in)

S 23-Mar 5 RACE - PV Invite (get 5 total in)

Week Total 48.75

LEVEL Week Phase Date Mileage Workout

2-Girls 12 Pre-Comp M 18-Mar AM 3 3 miles E

PM 5.5 4x1000 (89-91%) w/3min rec + 2x300 F, Harts warm/cool

T 19-Mar AM 3 3 miles E

PM 5 4 miles E / striders

W 20-Mar AM 3 3 miles E

PM 5.5 4x800 (@ race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool

R 21-Mar AM 3 3 miles E

PM 5 4 miles E + 4x200

F 22-Mar AM 3 3 miles E

PM 5 RACE - PV Invite (get 5 total in)

S 23-Mar 5 RACE - PV Invite (get 5 total in)

Week Total 46

LEVEL Week Phase Date Mileage Workout

1 12 Pre-Comp M 18-Mar AM

PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool

T 19-Mar AM

PM 4 3 miles E / striders

W 20-Mar AM

PM 5.5 6x400 (@ race pace) w/ 120 beat recovery(1-2 mins), Harts warm/cool

R 21-Mar AM

PM 4 3 miles E / striders

F 22-Mar AM

PM 4 4 miles E

S 23-Mar 3 3 miles E w/ 1 mile hard finish

Week Total 26

Pine View Distance Workouts

NOTES:

practice held @ PVHS @ 3:00 mm (Mon-Fri); weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: PV Invite (Varsity) Fri&Sat

800

LEVEL

Week

Phase

Date

Mileage

Workout

Boys

Pre-Comp

18-Mar

3 miles E

5.5

4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool

19-Mar

3 miles E

4 miles E / striders

20-Mar

3 miles E

4x600 (@ 4-6 secs slower than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool

21-Mar

3 miles E

4 miles E + 4x200

22-Mar

3 miles E

RACE - PV Invite (get 6 total in)

23-Mar

RACE - PV Invite (get 6 total in)

Week Total

47.5

LEVEL

Week

Phase

Date

Mileage

Workout

Girls

Pre-Comp

18-Mar

3 miles E

5.5

4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool

19-Mar

3 miles E

4 miles E / striders

20-Mar

3 miles E

4x600 (@ 4-6 secs slower than race pace) w/ 120 beat recovery (1-2 mins), Harts warm/cool

21-Mar

3 miles E

4 miles E + 4x200

22-Mar

3 miles E

RACE - PV Invite (get 6 total in)

23-Mar

RACE - PV Invite (get 6 total in)

Week Total

47.5

Mon, Apr 01, 2013

Total Distance

0.00

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: SC Invite (various athletes) Thurs

1600-3200

LEVEL Week Phase Date Mileage Workout

3-Boys 14 Comp M 1-Apr AM 3 3 miles E

PM 8 4x1600 (89-91%) w/3min rec, Harts warm/cool

T 2-Apr AM 3 3 miles E

PM 6.75 10x400 (@ R - 2-3 secs.) w/1min rec), Harts warm/cool

W 3-Apr AM 3 3 miles E

PM 5 4 miles E w/ striders

R 4-Apr AM 3 3 miles E

PM 6.5 6x800 (@ race pace) w/1min rec, Harts warm/cool

F 5-Apr AM 3 3 miles E

PM 10 10 miles with 20 min AT

S 6-Apr 6 6 miles with 10 min LT

Week Total 57.25

LEVEL Week Phase Date Mileage Workout

3-Girls 14 Comp M 1-Apr AM 3 3 miles E

PM 8 4x1600 (89-91%) w/3min rec, Harts warm/cool

T 2-Apr AM 3 3 miles E

PM 6 8x400 (@ R - 2-3 secs.) w/1min rec), Harts warm/cool

W 3-Apr AM 3 3 miles E

PM 5 4 miles E w/ striders

R 4-Apr AM 3 3 miles E

PM 6 5x800 (@ race pace) w/1min rec, Harts warm/cool

F 5-Apr AM 3 3 miles E

PM 8 8 miles with 20 min AT

S 6-Apr 5 5 miles with 10 min LT

Week Total 53

LEVEL Week Phase Date Mileage Workout

2-Boys 14 Comp M 1-Apr AM 3 3 miles E

PM 8 4x1600 (89-91%) w/3min rec, Harts warm/cool

T 2-Apr AM 3 3 miles E

PM 6 8x400 (@ R - 2-3 secs.) w/1min rec), Harts warm/cool

W 3-Apr AM 3 3 miles E

PM 5 4 miles E + 4x200

R 4-Apr AM 3 3 miles E

PM 6 RACE - SC Invite (get 6 total in)

F 5-Apr AM 6 5 miles E w/ striders

PM 3 3 miles E

S 6-Apr 6 6 miles with 10 min LT

Week Total 52

Mon, Apr 15, 2013
Total Distance

0.00

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: DH Invite (varsity) Fri/Sat

1600-3200

LEVEL Week Phase Date Mileage Workout

3-Boys 15 Comp M 8-Apr AM 3 3 miles E

PM 8 4x1600 (89-91%) w/3min rec, Harts warm/cool

T 9-Apr AM 3 3 miles E

PM 6.5 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/DI warm/cool

W 10-Apr AM 3 3 miles E

PM 7 6 miles E w/ striders

R 11-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 12-Apr AM 3 3 miles E

PM 7 RACE - DH Invite (get 7 miles in total)

S 13-Apr 7 RACE - DH Invite (get 7 miles in total)

Week Total 55.5

LEVEL Week Phase Date Mileage Workout

3-Girls 15 Comp M 8-Apr AM 3 3 miles E

PM 8 4x1600 (89-91%) w/3min rec, Harts warm/cool

T 9-Apr AM 3 3 miles E

PM 5.5 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/Harts warm/cool

W 10-Apr AM 3 3 miles E

PM 5 4 miles E w/ striders

R 11-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 12-Apr AM 3 3 miles E

PM 6 RACE - DH Invite (get 6 miles in total)

S 13-Apr 6 RACE - DH Invite (get 6 miles in total)

Week Total 50.5

LEVEL Week Phase Date Mileage Workout

2-Boys 15 Comp M 8-Apr AM 3 3 miles E

PM 8 4x1600 (89-91%) w/3min rec, Harts warm/cool

T 9-Apr AM 3 3 miles E

PM 5.5 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/Harts warm/cool

W 10-Apr AM 3 3 miles E

PM 5 4 miles E w/ striders

R 11-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 12-Apr AM 3 3 miles E

PM 6 RACE - DH Invite (get 6 miles in total)

S 13-Apr 6 RACE - DH Invite (get 6 miles in total)

Week Total 50.5

LEVEL Week Phase Date Mileage Workout

2-Girls 15 Comp M 8-Apr AM 3 3 miles E

PM 5.5 4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool

T 9-Apr AM 3 3 miles E

PM 5.5 600(R+2),400(R+2),300(R-2),200(R-5),100(R-2) w/Harts warm/cool

W 10-Apr AM 3 3 miles E

PM 5 4 miles E w/ striders

R 11-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 12-Apr AM 3 3 miles E

PM 6 RACE - DH Invite (get 6 miles in total)

S 13-Apr 6 RACE - DH Invite (get 6 miles in total)

Week Total 48

LEVEL Week Phase Date Mileage Workout

1 15 Comp M 8-Apr AM

PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool

T 9-Apr AM

PM 4 3 miles E / striders

W 10-Apr AM

PM 5 4 miles E w/ striders

R 11-Apr AM

PM 5 4 miles E w/ 4x200

F 12-Apr AM

PM 4 4 miles E

S 13-Apr 3 3 miles E w/ 1 mile hard finish

Week Total 26.5

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: DH Invite (varsity) Fri/Sat

800

LEVEL Week Phase Date Mileage Workout

Boys 15 Comp M 8-Apr AM 3 3 miles E

PM 5.5 4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool

T 9-Apr AM 3 3 miles E

PM 5.5 600(R+4),400(R+2),300(R),200(R-4),100(R-2) w/Harts warm/cool

W 10-Apr AM 3 3 miles E

PM 5 4 miles E w/ striders

R 11-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 12-Apr AM 3 3 miles E

PM 6 RACE - DH Invite (get 6 miles in total)

S 13-Apr 6 RACE - DH Invite (get 6 miles in total)

Week Total 48

LEVEL Week Phase Date Mileage Workout

Girls 15 Comp M 8-Apr AM 3 3 miles E

PM 5.5 4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool

T 9-Apr AM 3 3 miles E

PM 5.5 600(R+4),400(R+2),300(R),200(R-4),100(R-2) w/Harts warm/cool

W 10-Apr AM 3 3 miles E

PM 5 4 miles E w/ striders

R 11-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 12-Apr AM 3 3 miles E

PM 5 RACE - DH Invite (get 5 miles in total)

S 13-Apr 5 RACE - DH Invite (get 5 miles in total)

Week Total 46

Mon, Apr 22, 2013
Total Distance

0.00
Important notes:
Monday we will practice at 3:00 - please plan on coming back to school for practice.
Tuesday's workout will require you to look up times from pvxc.blogspot.com. Go to the "Coe Workouts" link and find out your times for the Coe#1 workout.

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,~~Wed~~ @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Panther Relays (everyone) Weds

RACE: Dixie Invite (varsity) Fri/Sat

1600-3200

LEVEL Week Phase Date Mileage Workout

3-Boys 16 Comp M 15-Apr AM 3 3 miles E

PM 8 4x1600 (89-93%) w/3min rec, Harts warm/cool

T 16-Apr AM 3 3 miles E

PM 5 Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ DI warm/cool

W 17-Apr AM 3 3 miles E

PM 5 RACE - Panther Relays (get 5 miles in total)

R 18-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 19-Apr AM 3 3 miles E

PM 7 RACE - Dixie Invite (get 7 miles in total)

S 20-Apr 7 RACE - Dixie Invite (get 7 miles in total)

Week Total 52

LEVEL Week Phase Date Mileage Workout

3-Girls 16 Comp M 15-Apr AM 3 3 miles E

PM 8 4x1600 (89-91%) w/3min rec, Harts warm/cool

T 16-Apr AM 3 3 miles E

PM 4 Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool

W 17-Apr AM 3 3 miles E

PM 5 RACE - Panther Relays (get 5 miles in total)

R 18-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 19-Apr AM 3 3 miles E

PM 6 RACE - Dixie Invite (get 6 miles in total)

S 20-Apr 6 RACE - Dixie Invite (get 6 miles in total)

Week Total 49

LEVEL Week Phase Date Mileage Workout

2-Boys 16 Comp M 15-Apr AM 3 3 miles E

PM 8 4x1600 (89-91%) w/3min rec, Harts warm/cool

T 16-Apr AM 3 3 miles E

PM 4 Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool

W 17-Apr AM 3 3 miles E

PM 5 RACE - Panther Relays (get 5 miles in total)

R 18-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 19-Apr AM 3 3 miles E

PM 6 RACE - Dixie Invite (get 6 miles in total)

S 20-Apr 6 RACE - Dixie Invite (get 6 miles in total)

Week Total 49

LEVEL Week Phase Date Mileage Workout

2-Girls 16 Comp M 15-Apr AM 3 3 miles E

PM 5.5 4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool

T 16-Apr AM 3 3 miles E

PM 4 Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool

W 17-Apr AM 3 3 miles E

PM 5 RACE - Panther Relays (get 5 miles in total)

R 18-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 19-Apr AM 3 3 miles E

PM 6 RACE - Dixie Invite (get 6 miles in total)

S 20-Apr 6 RACE - Dixie Invite (get 6 miles in total)

Week Total 46.5

LEVEL Week Phase Date Mileage Workout

1 16 Comp M 15-Apr AM

PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool

T 16-Apr AM

PM 4 3 miles E / striders

W 17-Apr AM

PM 4 RACE - Panther Relays (get 4 miles in total)

R 18-Apr AM

PM 5 4 miles E w/ 4x200

F 19-Apr AM

PM 4 4 miles E

S 20-Apr 3 3 miles E w/ 1 mile hard finish

Week Total 25.5

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,~~Wed~~ @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: Panther Relays (everyone) Weds

RACE: Dixie Invite (varsity) Fri/Sat

800

LEVEL Week Phase Date Mileage Workout

Boys 16 Comp M 15-Apr AM 3 3 miles E

PM 5.5 4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool

T 16-Apr AM 3 3 miles E

PM 5 Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ DI warm/cool

W 17-Apr AM 3 3 miles E

PM 5 RACE - Panther Relays (get 5 miles in total)

R 18-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 19-Apr AM 3 3 miles E

PM 5 RACE - Dixie Invite (get 5 miles in total)

S 20-Apr 5 RACE - Dixie Invite (get 5 miles in total)

Week Total 45.5

LEVEL Week Phase Date Mileage Workout

Girls 16 Comp M 15-Apr AM 3 3 miles E

PM 5.5 4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool

T 16-Apr AM 3 3 miles E

PM 4 Coe#1 (100,110,120,etc…-200 w/ equal rec) w/ Harts warm/cool

W 17-Apr AM 3 3 miles E

PM 5 RACE - Panther Relays (get 5 miles in total)

R 18-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 19-Apr AM 3 3 miles E

PM 5 RACE - Dixie Invite (get 5 miles in total)

S 20-Apr 5 RACE - Dixie Invite (get 5 miles in total)

Week Total 44.5

Mon, Apr 29, 2013
Total Distance

0.00

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: 6th-12th @ Desert Hills (JV) Tues

RACE: SUU Invite (varsity) Fri/Sat

1600-3200

LEVEL Week Phase Date Mileage Workout

3-Boys 17 Comp M 22-Apr AM 3 3 miles E

PM 8 4x1600 (89-93%) w/3min rec, Harts warm/cool

T 23-Apr AM 3 3 miles E

PM 6.5 10x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool

W 24-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

R 25-Apr AM 3 3 miles E

PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

F 26-Apr AM 3 3 miles E

PM 7 RACE - SUU Invite (get 7 miles in total)

S 27-Apr 7 RACE - SUU Invite (get 7 miles in total)

Week Total 54

LEVEL Week Phase Date Mileage Workout

3-Girls 17 Comp M 22-Apr AM 3 3 miles E

PM 8 4x1600 (89-93%) w/3min rec, Harts warm/cool

T 23-Apr AM 3 3 miles E

PM 6 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool

W 24-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

R 25-Apr AM 3 3 miles E

PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

F 26-Apr AM 3 3 miles E

PM 6 RACE - SUU Invite (get 6 miles in total)

S 27-Apr 6 RACE - SUU Invite (get 6 miles in total)

Week Total 51.5

LEVEL Week Phase Date Mileage Workout

2-Boys: NOT RACING @ DH 17 Comp M 22-Apr AM 3 3 miles E

PM 8 4x1600 (89-93%) w/3min rec, Harts warm/cool

T 23-Apr AM 3 3 miles E

PM 6 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool

W 24-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

R 25-Apr AM 3 3 miles E

PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

F 26-Apr AM 3 3 miles E

PM 6 RACE - SUU Invite (get 6 miles in total)

S 27-Apr 6 RACE - SUU Invite (get 6 miles in total)

Week Total 51.5

LEVEL Week Phase Date Mileage Workout

2-Boys: RACING @ DH 17 Comp M 22-Apr AM 3 3 miles E

PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

T 23-Apr AM 3 3 miles E

PM 5 RACE - 6-12 @ DH (get 5 miles in total)

W 24-Apr AM 3 3 miles E

PM 8 4x1600 (89-93%) w/3min rec, Harts warm/cool

R 25-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

F 26-Apr AM 3 3 miles E

PM 6 RACE - SUU Invite (get 6 miles in total) - not racing: 6 miles E

S 27-Apr 6 RACE - SUU Invite (get 6 miles in total) - not racing: 6 miles w/ 10 LT finish

Week Total 50.5

LEVEL Week Phase Date Mileage Workout

2-Girls 17 Comp M 22-Apr AM 3 3 miles E

PM 5.5 4x1000 (89-93%) w/3min rec + 2x300F, Harts warm/cool

T 23-Apr AM 3 3 miles E

PM 6 8x400 (@ R - 3-4 secs. w/decreasing rec), Harts warm/cool

W 24-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

R 25-Apr AM 3 3 miles E

PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

F 26-Apr AM 3 3 miles E

PM 5 RACE - SUU Invite (get 5 miles in total)

S 27-Apr 5 RACE - SUU Invite (get 5 miles in total)

Week Total 47

LEVEL Week Phase Date Mileage Workout

1 17 Comp M 22-Apr AM

PM 4 3 miles E w/ 4x200

T 23-Apr AM

PM 5 RACE - 6-12 @ DH (get 5 miles in total)

W 24-Apr AM

PM 5.5 4x1000 (89%) w/3min rec, Harts warm/cool

R 25-Apr AM

PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

F 26-Apr AM

PM 4 4 miles E

S 27-Apr 3 3 miles E w/ 1 mile hard finish

Week Total 27

Pine View Distance Workouts

NOTES: practice held @ PVHS @ 3:00 pm (Mon-Fri) @ 8:00 am; weights Mon,Wed @ PVHS; AM practice @ 6:00; plyos Tues/Thurs AM

RACE: 6th-12th @ Desert Hills (JV) Tues

RACE: SUU Invite (varsity) Fri/Sat

800

LEVEL Week Phase Date Mileage Workout

Boys 17 Comp M 22-Apr AM 3 3 miles E

PM 5.5 4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool

T 23-Apr AM 3 3 miles E

PM 5.5 10x200 (@ R - 3-4 secs w/decreasing rest) w/ Harts warm/cool

W 24-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

R 25-Apr AM 3 3 miles E

PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

F 26-Apr AM 3 3 miles E

PM 5 RACE - SUU Invite (get 5 miles in total)

S 27-Apr 5 RACE - SUU Invite (get 5 miles in total)

Week Total 46.5

LEVEL Week Phase Date Mileage Workout

Girls 17 Comp M 22-Apr AM 3 3 miles E

PM 5.5 4x1000 (89-91%) w/3min rec + 2x300F, Harts warm/cool

T 23-Apr AM 3 3 miles E

PM 5.5 8-10x200 (@ R - 3-4 secs w/decreasing rest) w/ Harts warm/cool

W 24-Apr AM 3 3 miles E

PM 5 4 miles E w/ 4x200

R 25-Apr AM 3 3 miles E

PM 5.5 Coe#2 (200,220,240,260,280,300 w/ equal rec) w/ Harts warm/cool & striders

F 26-Apr AM 3 3 miles E

PM 5 RACE - SUU Invite (get 5 miles in total)

S
Mon, Jun 03, 2013
Total Distance

0.00
WELCOME (BACK)!
IT IS XC SEASON!

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 Base M 3-Jun AM 3 3 miles E

T 4-Jun AM 3 3 miles E

W 5-Jun AM 3 3 miles E

R 6-Jun AM 3 3 miles E

F 7-Jun AM 3 3 miles E

S 8-Jun 3 3 miles E

Week Total 18

LEVEL Week Phase Date Mileage Workout

3-Girls 1 Base M 3-Jun AM 3 3 miles E

T 4-Jun AM 3 3 miles E

W 5-Jun AM 3 3 miles E

R 6-Jun AM 3 3 miles E

F 7-Jun AM 3 3 miles E

S 8-Jun 3 3 miles E

Week Total 18

LEVEL Week Phase Date Mileage Workout

2-Boys 1 Base M 3-Jun AM 2 2 miles E

T 4-Jun AM 2 2 miles E

W 5-Jun AM 2 2 miles E

R 6-Jun AM 2 2 miles E

F 7-Jun AM 2 2 miles E

S 8-Jun 2 2 miles E

Week Total 12

LEVEL Week Phase Date Mileage Workout

2-Girls 1 Base M 3-Jun AM 2 2 miles E

T 4-Jun AM 2 2 miles E

W 5-Jun AM 2 2 miles E

R 6-Jun AM 2 2 miles E

F 7-Jun AM 2 2 miles E

S 8-Jun 2 2 miles E

Week Total 12

LEVEL Week Phase Date Mileage Workout

1/Beg. 1 Base M 3-Jun AM 1 1 mile E

T 4-Jun AM 1 1 mile E

W 5-Jun AM 1 1 mile E

R 6-Jun AM 1 1 mile E

F 7-Jun AM 1 1 mile E

S 8-Jun 1 1 mile E

Week Total 6

Comments
From Goggles on Tue, Jun 04, 2013 at 11:38:50 from 70.58.36.124
You should put me in yo favorites... Goggle
From Abel on Tue, Jun 04, 2013 at 17:54:49 from 174.23.119.86
Hey me too........ Abel
From Can-run Brown on Tue, Jun 04, 2013 at 23:01:41 from 24.40.89.134
cameronbrown
From Cody on Wed, Jun 05, 2013 at 16:47:36 from 208.117.127.106
This is Cody Fife.
From Holt on Wed, Jun 05, 2013 at 17:37:23 from 67.2.237.75
Good deal - I'll get to it.
From Megan Finch on Mon, Jun 10, 2013 at 22:03:44 from 65.130.215.26
meganfinch
From Andrew Nielsen on Tue, Jun 11, 2013 at 17:22:09 from 199.21.201.136
Just andrewnielsen i think
From Holt on Tue, Jun 11, 2013 at 17:45:22 from 67.2.237.75
I'll get these update (and this wee) tomorrow - sorry I'm slow.
Mon, Jun 10, 2013
Total Distance

0.00

Pine View XC Workouts

NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Bloomington Hills North Park

Kids Club held Tues @ Wash. Elem. @ 8:30am

LEVEL Week Phase Date Mileage Workout

3-Boys 2 Base M 10-Jun AM 4 4 miles E

T 11-Jun AM 3 3 miles E

W 12-Jun AM 4 4 miles E

R 13-Jun AM 4 3 miles E (Grass) w/striders

F 14-Jun AM 3 3 miles E

S 15-Jun 3 3 miles E

Week Total 21

LEVEL Week Phase Date Mileage Workout

3-Girls 2 Base M 10-Jun AM 4 4 miles E

T 11-Jun AM 3 3 miles E

W 12-Jun AM 4 4 miles E

R 13-Jun AM 4 3 miles E (Grass) w/striders

F 14-Jun AM 3 3 miles E

S 15-Jun 3 3 miles E

Week Total 21

LEVEL Week Phase Date Mileage Workout

2-Boys 2 Base M 10-Jun AM 3 3 miles E

T 11-Jun AM 2 2 miles E

W 12-Jun AM 3 3 miles E

R 13-Jun AM 3 2 miles E (Grass) w/striders

F 14-Jun AM 2 2 miles E

S 15-Jun 2 2 miles E

Week Total 15

LEVEL Week Phase Date Mileage Workout

2-Girls 2 Base M 10-Jun AM 3 3 miles E

T 11-Jun AM 2 2 miles E

W 12-Jun AM 3 3 miles E

R 13-Jun AM 3 2 miles E (Grass) w/striders

F 14-Jun AM 2 2 miles E

S 15-Jun 2 2 miles E

Week Total 15

LEVEL Week Phase Date Mileage Workout

1/Beg. 2 Base M 10-Jun AM 1.5 1.5 miles E

T 11-Jun AM 1 1 mile E

W 12-Jun AM 1.5 1.5 miles E

R 13-Jun AM 2 2 miles E (Grass) w/striders

F 14-Jun AM 1.5 1.5 miles E

S 15-Jun 1.5 1.5 miles E

Week Total 9

Mon, Jun 17, 2013
Total Distance

0.00
Switch Monday and Tuesday's workouts -
MONDAY: 6 min vVO2max test: on a marked grass loop, run for 6 minutes as hard/long as you can and RECORD distance covered in that time.
TUESDAY: Dirt Miles: will be completed on the Dirt Mile Loop near Maverick.
WEDNESDAY: Grass Loops at the Park
THURSDAY: Parkway Loops: Run toward the townhomes on the run to Maverick. Loops start at the dirt, where instead of turning toward Maverick, you will take a right and run next to the turf farm. When you hit Telegraph, you will take a left over to the Parkway. Then you will run up the Parkway (this section is meant to be run at a harder pace). At the roundabout, near Maverick, you will take a left and run back down to where you started the loop. The total loop is 2.3 miles (each group will run the assigned number of loops for their workout).
FRIDAY: Meet at Coral Canyon Park (near the clubhouse) and run assigned mileage - bring gps watches to record your distance.
SATURDAY: run assigned mileage

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 Base M 17-Jun AM 3.75 3.75 miles E (Dirt Mile-2laps)

T 18-Jun AM 4 2 miles warm + 6min vVO2 Max test + 1 mile cool

W 19-Jun AM 4 3 miles E (Grass) w/striders

R 20-Jun AM 6.75 2xParkway Hill Loops

F 21-Jun AM 4 4 miles E

S 22-Jun 3 3 miles E

Week Total 25.5

LEVEL Week Phase Date Mileage Workout

3-Girls 3 Base M 17-Jun AM 3.75 3.75 miles E (Dirt Mile-2laps)

T 18-Jun AM 3.5 1.5 mile warm + 6min vVO2 Max test + 1 mile cool

W 19-Jun AM 4 3 miles E (Grass) w/striders

R 20-Jun AM 6.75 2xParkway Hill Loops

F 21-Jun AM 4 4 miles E

S 22-Jun 3 3 miles E

Week Total 25

LEVEL Week Phase Date Mileage Workout

2-Boys 3 Base M 17-Jun AM 3.75 3.75 miles E (Dirt Mile-2laps)

T 18-Jun AM 4 2 mile warm + 6min vVO2 Max test + 1 mile cool

W 19-Jun AM 4 3 miles E (Grass) w/striders

R 20-Jun AM 6.75 2xParkway Hill Loops

F 21-Jun AM 3 3 miles E

S 22-Jun 3 3 miles E

Week Total 24.5

LEVEL Week Phase Date Mileage Workout

2-Girls 3 Base M 17-Jun AM 2.75 2.75 miles E (Dirt Mile-1lap)

T 18-Jun AM 3.5 1.5 mile warm + 6min vVO2 Max test + 1 mile cool

W 19-Jun AM 3 2 miles E (Grass) w/striders

R 20-Jun AM 4.5 1xParkway Hill Loop

F 21-Jun AM 3 3 miles E

S 22-Jun 2 2 miles E

Week Total 18.75

LEVEL Week Phase Date Mileage Workout

1 3 Base M 17-Jun AM 2.75 2.75 miles E (Dirt Mile-1lap)

T 18-Jun AM 3 1 mile warm + 6min vVO2 Max test + 1 mile cool

W 19-Jun AM 2.5 1.5 miles E (Grass) w/striders

R 20-Jun AM 2.25 2.25 miles E

F 21-Jun AM 2 2 miles E

S 22-Jun 2 2 miles E

Week Total 14.5

LEVEL Week Phase Date Mileage Workout

Beg. 3 Base M 17-Jun AM 1.75 1.75 miles E (to Dirt Mile start then back)

T 18-Jun AM 3 1 mile warm + 6min vVO2 Max test + 1 mile cool

W 19-Jun AM 2 1 mile E (Grass) w/striders

R 20-Jun AM 1 1 mile E

F 21-Jun AM 2 2 miles E

S 22-Jun 2 2 miles E

Week Total 11.75

Comments
From Abel on Sun, Jun 16, 2013 at 20:00:44 from 174.23.119.156
So is the vVO2 Max test on Monday or Tuesday?
From Holt on Sun, Jun 16, 2013 at 21:08:21 from 67.2.246.211
It is on Monday - Byron has all the stuff.
From Abel on Sun, Jun 16, 2013 at 21:09:57 from 174.23.119.156
Sounds good!
From Jake Brown on Sun, Jun 16, 2013 at 21:37:38 from 74.211.92.109
Hey, this is Jake Brown. My blog is up and running (finally).
From Irene on Wed, Jun 19, 2013 at 17:15:13 from 71.219.26.99
Coach Holt could you Add me
Mon, Jun 24, 2013
Total Distance

0.00
Those who did not complete the 6 min vV02max test last week will do it this Tues. We will also be having a similar 15 min V02max test at the Dirt Mile on Monday.

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

LEVEL Week Phase Date Mileage Workout

3-Boys 4 Base M 24-Jun AM 5 1 mile warm + 15 min V02 Max test + cool to 5 miles total (Dirt Mile)

T 25-Jun AM 4 1 mile warm + 30/30 + cool to 4 miles total

W 26-Jun AM 5 4 miles E (Grass) w/ striders

R 27-Jun AM 6.75 2xParkway Hill Loops

F 28-Jun AM 7 7 miles E

S 29-Jun 4 4 miles E

Week Total 31.75

LEVEL Week Phase Date Mileage Workout

3-Girls 4 Base M 24-Jun AM 4.5 1 mile warm + 15 min V02 Max test + cool to 4.5 miles total (Dirt Mile)

T 25-Jun AM 3.5 1 mile warm + 30/30 + cool to 3.5 miles total

W 26-Jun AM 4 3 miles E (Grass) w/ striders

R 27-Jun AM 6.75 2xParkway Hill Loops

F 28-Jun AM 4 4 miles E

S 29-Jun 4 4 miles E

Week Total 26.75 (some will be 28)

LEVEL Week Phase Date Mileage Workout

2-Boys 4 Base M 24-Jun AM 4.5 1 mile warm + 15 min V02 Max test + cool to 4.5 miles total (Dirt Mile)

T 25-Jun AM 3.5 1 mile warm + 30/30 + cool to 3.5 miles total

W 26-Jun AM 5 4 miles E (Grass) w/ striders

R 27-Jun AM 6.75 2xParkway Hill Loops

F 28-Jun AM 5 5 miles E

S 29-Jun 4 4 miles E

Week Total 28.75

LEVEL Week Phase Date Mileage Workout

2-Girls 4 Base M 24-Jun AM 4 1 mile warm + 15 min V02 Max test + cool to 4 miles total (Dirt Mile)

T 25-Jun AM 3 1 mile warm + 30/30 + cool to 3 miles total

W 26-Jun AM 3 2 miles E (Grass) w/ striders

R 27-Jun AM 4.5 1xParkway Hill Loop

F 28-Jun AM 3 3 miles E

S 29-Jun 2 2 miles E

Week Total 19.5

LEVEL Week Phase Date Mileage Workout

1 4 Base M 24-Jun AM 3.5 1 mile warm + 15 min V02 Max test + cool to 3.5 miles total (Dirt Mile)

T 25-Jun AM 2 .5 mile warm + 30/30 + cool to 2 miles total

W 26-Jun AM 2.5 1.5 miles E (Grass) w/striders

R 27-Jun AM 2 2 miles E

F 28-Jun AM 3 3 miles E

S 29-Jun 2 2 miles E

Week Total 15

LEVEL Week Phase Date Mileage Workout

beginner Base M 24-Jun AM 3.5 1 mile warm + 15 min V02 Max test + cool to 3.5 miles total (Dirt Mile)

T 25-Jun AM 2 .5 mile warm + 30/30 + cool to 2 miles total

W 26-Jun AM 2 1 miles E (Grass) w/striders

R 27-Jun AM 2 2 miles E (20-30 min. run/walk)

F 28-Jun AM 2 2 miles E (20-30 min. run/walk)

S 29-Jun 2 2 miles E (20-30 min. run/walk)

Week Total 13.5

Comments
From on Tue, Jun 25, 2013 at 12:13:01 from 71.213.63.244
This Josie. I'm confused on how to work this.
From Josie Bushar on Tue, Jun 25, 2013 at 12:33:21 from 71.213.63.244
actually. this is Josie. I changed my thing. now it works better. still not sure how to get to my blog. but its better.
Mon, Jul 01, 2013
Total Distance

0.00
It's July! So, a new month to continue/START tracking your heart rate at pvxc.blogspot.com.
Important for the week: Thursday July 4th, we will not be holding organized team practice, but you should run whether it is by yourself or in an organized group. And Friday's practice will be at Tonaquint Park (so Coach Roberts doesn't have to drive quite as far for once!)
Monday: mile/1K repeats - get your correct pace from the chart at pvxc.blogspot "15 min. VO2 max test results/workouts"
Tuesday: Barefooting on the grass and striders - also Kids' Club
Wednesday: 30/30 workout - get correct distance from the chart at pvxc.blogspot "6 min vVO2 max test results/workouts" - repeats to failure, max out at 40, work on recovery jog to half of 30 sec hard distance
Thursday: no team practice - hilly run
Friday: @ Tonaquint Park - longer run, bring your GPS watches to help mark distance
Saturday: shorter easy run

Pine View XC Workouts

NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Weds)/Fri practice held @ Tonaquint Park (near Green Valley) / no team practice Thurs.

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

For anyone who has not done the following: 15min VO2max test on Mon - 6min vVo2max test on Wed

LEVEL Week Phase Date Mileage Workout

3A-Boys: Byron, Abel, Matt 5 Base M 1-Jul AM 6 3xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 2-Jul AM 5 4 miles E (Grass) w/ striders

W 3-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

R 4-Jul AM 6 6 miles hilly run

F 5-Jul AM 8 8 miles E

S 6-Jul 5 5 miles E

Week Total 35

LEVEL Week Phase Date Mileage Workout

3B-Boys Reed, Josh F., Dave, Hunter, Krenshaw, Kyler 5 Base M 1-Jul AM 6 3xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 2-Jul AM 5 4 miles E (Grass) w/ striders

W 3-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

R 4-Jul AM 6 6 miles hilly run

F 5-Jul AM 8 8 miles E

S 6-Jul 4 4 miles E

Week Total 34

LEVEL Week Phase Date Mileage Workout

3-Girls 5 Base M 1-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 2-Jul AM 4 3 miles E (Grass) w/ striders

W 3-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

R 4-Jul AM 4 4 miles hilly run

F 5-Jul AM 7 7 miles E

S 6-Jul 4 4 miles E

Week Total 28.5

LEVEL Week Phase Date Mileage Workout

2-Boys 5 Base M 1-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 2-Jul AM 5 4 miles E (Grass) w/ striders

W 3-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

R 4-Jul AM 4 4 miles hilly run

F 5-Jul AM 7 7 miles E

S 6-Jul 4 4 miles E

Week Total 29.5

LEVEL Week Phase Date Mileage Workout

2-Girls 5 Base M 1-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 2-Jul AM 4 3 miles E (Grass) w/ striders

W 3-Jul AM 4.5 1 mile warm + 30/30 + cool to 4.5 miles total

R 4-Jul AM 3 3 miles hilly run

F 5-Jul AM 4 4 miles E

S 6-Jul 3 3 miles E

Week Total 23

LEVEL Week Phase Date Mileage Workout

1 5 Base M 1-Jul AM 3.75 2xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 2-Jul AM 3 2 miles E (Grass) w/striders

W 3-Jul AM 3.5 .5 mile warm + 30/30 + cool to 3.5 miles total

R 4-Jul AM 2 2 miles E

F 5-Jul AM 3 3 miles E

S 6-Jul 3 3 miles E

Week Total 18.25

LEVEL Week Phase Date Mileage Workout

beginner Base M 1-Jul AM 3.75 2xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 2-Jul AM 2 1 miles E (Grass) w/striders

W 3-Jul AM 2 .5 mile warm + 30/30 + cool to 2 miles total

R 4-Jul AM 2 2 miles E (20-30 min. run/walk)

F 5-Jul AM 2 2 miles E (20-30 min. run/walk)

S 6-Jul 2 2 miles E (20-30 min. run/walk)

Week Total 13.75

Mon, Jul 08, 2013
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 @ 3:00pm M/R

LEVEL Week Phase Date Mileage Workout

3A-Boys: Byron, Abel, Matt 6 Base M 8-Jul AM 7 4xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 9-Jul AM 5 4 miles E (Grass) w/ striders

W 10-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

R 11-Jul AM 5 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage

PM 3 3 miles E

F 12-Jul AM 9 9 miles hilly run

S 13-Jul 5 5 miles E

Week Total 42

LEVEL Week Phase Date Mileage Workout

3B-Boys Reed, Josh F., Dave, Hunter, Krenshaw, Kyler 6 Base M 8-Jul AM 6 3xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 9-Jul AM 5 4 miles E (Grass) w/ striders

W 10-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

R 11-Jul AM 5 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage

PM 3 3 miles E

F 12-Jul AM 8 8 miles hilly run

S 13-Jul 5 5 miles E

Week Total 40

LEVEL Week Phase Date Mileage Workout

3-Girls 6 Base M 8-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 9-Jul AM 4 3 miles E (Grass) w/ striders

W 10-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

R 11-Jul AM 5 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage

PM 3 3 miles E

F 12-Jul AM 7 7 miles hilly run

S 13-Jul 4 4 miles E

Week Total 35.5

LEVEL Week Phase Date Mileage Workout

2-Boys 6 Base M 8-Jul AM 5 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 9-Jul AM 5 4 miles E (Grass) w/ striders

W 10-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

R 11-Jul AM 5 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage

PM 3 3 miles E

F 12-Jul AM 7 7 miles hilly run

S 13-Jul 3 3 miles E

Week Total 36

LEVEL Week Phase Date Mileage Workout

2-Girls 6 Base M 8-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 9-Jul AM 4 3 miles E (Grass) w/ striders

W 10-Jul AM 4.5 1 mile warm + 30/30 + cool to 4.5 miles total

R 11-Jul AM 4 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage

PM 3 3 miles E

F 12-Jul AM 4 4 miles hilly run

S 13-Jul 3 3 miles E

Week Total 30

LEVEL Week Phase Date Mileage Workout

1 6 Base M 8-Jul AM 3.75 2xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 9-Jul AM 3 2 miles E (Grass) w/striders

W 10-Jul AM 3.5 .5 mile warm + 30/30 + cool to 3.5 miles total

R 11-Jul AM 4 5x10sec bounders + 5x10sec hill burst + warm/cool to mileage

F 12-Jul AM 3 3 miles hilly run

S 13-Jul 3 3 miles E

Week Total 20.25

LEVEL Week Phase Date Mileage Workout

beginner Base M 8-Jul AM 3.75 2xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 9-Jul AM 2 1 miles E (Grass) w/striders

W 10-Jul AM 2 .5 mile warm + 30/30 + cool to 2 miles total

R 11-Jul AM 2 2 miles E (20-30 min. run/walk)

F 12-Jul AM 2 2 miles E (20-30 min. run/walk)

S 13-Jul 2 2 miles E (20-30 min. run/walk)

Week Total 13.75

Comments
From The Warbeast on Sun, Jul 07, 2013 at 17:33:37 from 208.66.35.81
NO! NOT PM!
From Holt on Tue, Jul 09, 2013 at 21:45:34 from 67.2.252.110
They're back!
From Chancie Johnson on Wed, Jul 10, 2013 at 09:18:20 from 209.33.246.89
You sounded suprised last week that I got lost. With my luck and skill, out of anyone I am the one to get lost.
(As always)
From Holt on Thu, Jul 11, 2013 at 20:45:51 from 67.2.238.34
Have you ever not gotten lost?!
Mon, Jul 15, 2013
Total Distance

0.00

Pine View XC Workouts

NOTES: practice held @ Wash. Elem. @ 7:00am (Mon-Thur)/Fri practice held @ Bloomington Hills North Park

Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices/weights held at PVHS @ 3:00pm M/R(W on own)

LEVEL Week Phase Date Mileage Workout

3A-Boys: Byron, Abel, Matt 7 Base M 15-Jul AM 8 5xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 16-Jul AM 5 4 miles E (Grass) w/ striders

W 17-Jul AM 5.5 1 mile warm + 30/30 + cool to 5.5 miles total

PM 3 3 miles E

R 18-Jul AM 9 9 miles w/ 2 AT Tempo

PM 3 3 miles E

F 19-Jul AM 8 2xMeat Grinders + 3 miles on Region Course

S 20-Jul 5 5 miles E

Week Total 49.5

LEVEL Week Phase Date Mileage Workout

3B-Boys Reed, Josh F., Dave, Hunter, Krenshaw, Kyler 7 Base M 15-Jul AM 7 4xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 16-Jul AM 5 4 miles E (Grass) w/ striders

W 17-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

PM 3 3 miles E

R 18-Jul AM 8 8 miles w/ 2 AT Tempo

PM 3 3 miles E

F 19-Jul AM 8 2xMeat Grinders + 3 miles on Region Course

S 20-Jul 5 5 miles E

Week Total 47

LEVEL Week Phase Date Mileage Workout

3-Girls 7 Base M 15-Jul AM 5.25 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 16-Jul AM 4 3 miles E (Grass) w/ striders

W 17-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

PM 3 3 miles E

R 18-Jul AM 6 6 miles w/ 1.5 AT Tempo

PM 3 3 miles E

F 19-Jul AM 8 2xMeat Grinders + 3 miles on Region Course

S 20-Jul 4 4 miles E

Week Total 41.25

LEVEL Week Phase Date Mileage Workout

2-Boys 7 Base M 15-Jul AM 5.75 5xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 16-Jul AM 5 4 miles E (Grass) w/ striders

W 17-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

PM 3 3 miles E

R 18-Jul AM 6 6 miles w/ 2 AT Tempo

PM 3 3 miles E

F 19-Jul AM 8 2xMeat Grinder + 3 miles on Region Course

S 20-Jul 4 4 miles E

Week Total 42.75

LEVEL Week Phase Date Mileage Workout

2-Girls 7 Base M 15-Jul AM 5.25 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 16-Jul AM 4 3 miles E (Grass) w/ striders

W 17-Jul AM 4.5 1 mile warm + 30/30 + cool to 4.5 miles total

PM

R 18-Jul AM 4 4 w/ 1 at AT Tempo

PM 3 3 miles E

F 19-Jul AM 6 1xMeat Grinder + 3 miles on Region Course

S 20-Jul 3 3 miles E

Week Total 32.75

LEVEL Week Phase Date Mileage Workout

1 7 Base M 15-Jul AM 4.5 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 16-Jul AM 3 2 miles E (Grass) w/striders

W 17-Jul AM 3.5 .5 mile warm + 30/30 + cool to 3.5 miles total

R 18-Jul AM 3 3 miles E

F 19-Jul AM 3 3 miles on Region Course

S 20-Jul 3 3 miles E

Week Total 20

LEVEL Week Phase Date Mileage Workout

beginner Base M 15-Jul AM 3.75 2xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 16-Jul AM 2 1 miles E (Grass) w/striders

W 17-Jul AM 2 .5 mile warm + 30/30 + cool to 2 miles total

R 18-Jul AM 2 2 miles E (20-30 min. run/walk)(Grass)

F 19-Jul AM 2 2 miles E (20-30 min. run/walk)

S 20-Jul 2 2 miles E (20-30 min. run/walk)

Week Total 13.75

Mon, Jul 22, 2013
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 / no team practice Weds morning (run on own)

Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices/weights held at PVHS @ 3:00pm M/R(T on own) W @ Coach Holt's

LEVEL Week Phase Date Mileage Workout

3A-Boys: Byron, Abel, Matt 8 II M 22-Jul AM 9.5 6xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 23-Jul AM 6 1 mile warm + 30/30 + cool to 6 miles total

PM 3 3 miles E

W 24-Jul AM 6 6 miles (some may be racing - otherwise 6 miles w/ 3 at AT Tempo)

PM 3 3 miles E

R 25-Jul AM 6.5 6.5 miles w/ hills: 4x1min, 6x30sec

PM 3 3 miles E

F 26-Jul AM 10 10 miles E

S 27-Jul 5 5 miles E

Week Total 55

LEVEL Week Phase Date Mileage Workout

3B-Boys Reed, Josh F., Dave, Hunter, Krenshaw, Kyler, Colton 8 II M 22-Jul AM 8 5xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 23-Jul AM 5.5 1 mile warm + 30/30 + cool to 5.5 miles total

PM 3 3 miles E

W 24-Jul AM 6 6 miles (some may be racing - otherwise 6 miles w/ 3 at AT Tempo)

PM 3 3 miles E

R 25-Jul AM 6.5 6.5 miles w/ hills: 4x1min, 6x30sec

PM 3 3 miles E

F 26-Jul AM 8 8 miles E

S 27-Jul 5 5 miles E

Week Total 51

LEVEL Week Phase Date Mileage Workout

3-Girls 8 II M 22-Jul AM 5.75 5xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 23-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

PM 3 3 miles E

W 24-Jul AM 4 4 miles E

PM 3 3 miles E

R 25-Jul AM 6.25 6.25 miles w/ hills: 4x1min, 4x30sec

PM 3 3 miles E

F 26-Jul AM 7 7 miles w/ 2 AT Tempo

S 27-Jul 5 5 miles E

Week Total 45

LEVEL Week Phase Date Mileage Workout

2-Boys 8 II M 22-Jul AM 6.25 6xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 23-Jul AM 5 1 mile warm + 30/30 + cool to 5 miles total

PM 3 3 miles E

W 24-Jul AM 4 4 miles E

PM 3 3 miles E

R 25-Jul AM 6.25 6.25 miles w/ hills: 4x1min, 4x30sec

PM 3 3 miles E

F 26-Jul AM 7 7 miles w/ 2.5 AT Tempo

S 27-Jul 5 5 miles E

Week Total 45.5

LEVEL Week Phase Date Mileage Workout

2-Girls 8 II M 22-Jul AM 5.75 5xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 23-Jul AM 4.5 1 mile warm + 30/30 + cool to 5 miles total

W 24-Jul AM 3 3 miles E

PM 3 3 miles E

R 25-Jul AM 6.25 6.25 miles w/ hills: 4x1min, 4x30sec

PM 3 3 miles E

F 26-Jul AM 5 5 miles w/ 1.5 AT Tempo

S 27-Jul 3 3 miles E

Week Total 36.5

LEVEL Week Phase Date Mileage Workout

1 8 II M 22-Jul AM 5 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 23-Jul AM 3.5 .5 mile warm + 30/30 + cool to 3.5 miles total

W 24-Jul AM 3 3 miles E

PM 3 3 miles E

R 25-Jul AM 5 5 miles w/ hills: 3x1min, 3x30sec

F 26-Jul AM 3 3 miles E

S 27-Jul 3 3 miles E

Week Total 28.5

LEVEL Week Phase Date Mileage Workout

beginner I M 22-Jul AM 4.25 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 23-Jul AM 3.5 .5 mile warm + 30/30 + cool to 2 miles total

W 24-Jul AM 2 2 miles E (20-30 min. run/walk)

R 25-Jul AM 2 2 miles E (20-30 min. run/walk)(Grass)

F 26-Jul AM 2 2 miles E (20-30 min. run/walk)

S 27-Jul 2 2 miles E (20-30 min. run/walk)

Week Total 15.75

Mon, Jul 29, 2013
Total Distance

0.00

Pine View XC Workouts

NOTES: XC Camp at Pine Lake - leave at 11:00a Monday, back Thursday afternoon / no team practice Friday

no Kids Club this week

LEVEL Week Phase Date Mileage Workout

3A-Boys: Byron, Abel, Matt 8 II M 29-Jul AM 9.5 6xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 5 5 miles E

T 30-Jul AM 12 12 miles E

PM 3 3 miles E

W 31-Jul AM 3 3 miles E

PM 6 6 mile long hill

R 1-Aug AM 4 4 miles E

F 2-Aug AM 8 8 miles with 3 Tempo

PM 3 3 miles E

S 3-Aug 5 5 miles E

Week Total 58.5

LEVEL Week Phase Date Mileage Workout

3B-Boys Reed, Josh F., Dave, Hunter, Krenshaw, Kyler, Colton 8 II M 29-Jul AM 9.5 6xDirt Mile repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 5 5 miles E

T 30-Jul AM 10 10 miles E

PM 3 3 miles E

W 31-Jul AM 3 3 miles E

PM 6 6 mile long hill

R 1-Aug AM 4 4 miles E

F 2-Aug AM 8 8 miles with 3 Tempo

PM 3 3 miles E

S 3-Aug 4 4 miles E

Week Total 55.5

LEVEL Week Phase Date Mileage Workout

3-Girls: 8 II M 29-Jul AM 6.25 6xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 4 4 miles E

T 30-Jul AM 8 8 miles E

PM 3 3 miles E

W 31-Jul AM 3 3 miles E

PM 5 5 miles long hill

R 1-Aug AM 4 4 miles E

F 2-Aug AM 7 7 miles with 3 Tempo

PM 3 3 miles E

S 3-Aug 5 5 miles E

Week Total 48.25

LEVEL Week Phase Date Mileage Workout

2-Boys 8 II M 29-Jul AM 6.25 6xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 5 5 miles E

T 30-Jul AM 8 8 miles E

PM 3 3 miles E

W 31-Jul AM 3 3 miles E

PM 5 5 miles long hill

R 1-Aug AM 4 4 miles E

F 2-Aug AM 5 5 miles E with 2 Tempo

PM 3 3 miles E

S 3-Aug 3 3 miles E

Week Total 45.25

LEVEL Week Phase Date Mileage Workout

2-Girls 8 II M 29-Jul AM 6.25 6xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 4 4 miles E

T 30-Jul AM 6 6 miles E

PM 3 3 miles E

W 31-Jul AM 3 3 miles E

PM 4 4 miles long hill

R 1-Aug AM 4 4 miles E

F 2-Aug AM 5 5 miles E with 2 Tempo

PM 3 3 miles E

S 3-Aug 3 3 miles E

Week Total 41.25

LEVEL Week Phase Date Mileage Workout

1 8 II M 29-Jul AM 5 4xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 30-Jul AM 4 4 miles E

PM 3 3 miles E

W 31-Jul AM 3 3 miles E

PM 4 4 miles long hill

R 1-Aug AM 4 4 miles E

F 2-Aug AM 3 3 miles E

S 3-Aug 3 3 miles E

Week Total 32

LEVEL Week Phase Date Mileage Workout

beginner I M 29-Jul AM 4.25 3xDirt 1K repeats @ VO2Max 80% - 3min rec. / 1mile warm+cool to mileage

T 30-Jul AM 2 2 miles E (20-30 min. run/walk)

W 31-Jul AM 2 2 miles E (20-30 min. run/walk)

R 1-Aug AM 2 2 miles E (20-30 min. run/walk)(Grass)

F 2-Aug AM 2 2 miles E (20-30 min. run/walk)

S 3-Aug 2 2 miles E (20-30 min. run/walk)

Week Total 14.25

Mon, Aug 05, 2013
Total Distance

0.00

Pine View XC Workouts

NOTES: practice held @ 7:00am - Wash. Elem. (Mon/Tues) /PVHS (Wed/Thur) / Fri practice held @ Little Valley Park

Kids Club held Tues @ Wash. Elem. @ 8:30am / afternoon practices(weights and plyos) held at PVHS @ 3:00pm M/R(T/W/F on own)

RACE: Wed - Time Trial @ PVHS, race will take place after warm ups (app. 7:30am)

LEVEL Week Phase Date Mileage Workout

3A-Boys: Byron, Abel, Matt 9 II M 5-Aug AM 9.5 6xDirt Mile repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 6-Aug AM 6 1 mile warm + 1/1 + cool to 6 miles total

PM 3 3 miles E

W 7-Aug AM 7 RACE - Time Trial #1 - 2 warm/cool w/ striders

PM 3 3 miles E

R 8-Aug AM 12 12 miles with 4 Tempo

PM 3 3 miles E

F 9-Aug AM 7 3 miles E (Grass) + hills: 3x30sec, 7x1min

PM 3 3 miles E

S 10-Aug 5 5 miles E

Week Total 61.5

LEVEL Week Phase Date Mileage Workout

3B-Boys Reed, Noone Jr., Dave, Hunter, Krenshaw, Kyler, Colton 9 II M 5-Aug AM 9.5 6xDirt Mile repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 6-Aug AM 5.5 1 mile warm + 1/1 + cool to 5.5 miles total

PM 3 3 miles E

W 7-Aug AM 7 RACE - Time Trial #1 - 2 warm/cool w/ striders

PM 3 3 miles E

R 8-Aug AM 10 10 miles with 3.5 Tempo

PM 3 3 miles E

F 9-Aug AM 6.75 3 miles E (Grass) + hills: 3x30sec, 6x1min

PM 3 3 miles E

S 10-Aug 5 5 miles E

Week Total 58.75

LEVEL Week Phase Date Mileage Workout

3-Girls 9 II M 5-Aug AM 6.25 6xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 6-Aug AM 5.5 1 mile warm + 1/1 + cool to 5.5 miles total

PM 3 3 miles E

W 7-Aug AM 6 RACE - Time Trial #1 - 1.5 warm/cool w/ striders

PM 3 3 miles E

R 8-Aug AM 8 8 miles E with 3 Tempo

PM 3 3 miles E

F 9-Aug AM 6 3 miles E (Grass) + hills: 3x30sec, 5x1min

PM 3 3 miles E

S 10-Aug 4 4 miles E

Week Total 50.75

LEVEL Week Phase Date Mileage Workout

2-Boys 9 II M 5-Aug AM 6.25 6xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 6-Aug AM 5.5 1 mile warm + 1/1 + cool to 5.5 miles total

PM 3 3 miles E

W 7-Aug AM 6 RACE - Time Trial #1 - 1.5 warm/cool w/ striders

PM 3 3 miles E

R 8-Aug AM 8 8 miles E with 3 Tempo

PM 3 3 miles E

F 9-Aug AM 6 3 miles E (Grass) + hills: 3x30sec, 5x1min

S 10-Aug 4 4 miles E

Week Total 47.75

LEVEL Week Phase Date Mileage Workout

2-Girls 9 II M 5-Aug AM 6.25 6xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E

T 6-Aug AM 5 1 mile warm + 1/1 + cool to 5 miles total

PM 3 3 miles E

W 7-Aug AM 6 RACE - Time Trial #1 - 1.5 warm/cool w/ striders

PM 3 3 miles E

R 8-Aug AM 6 8 miles E with 2 Tempo

PM 3 3 miles E

F 9-Aug AM 5.75 3 miles E (Grass) + hills: 3x30sec, 4x1min

S 10-Aug 3 3 miles E

Week Total 44

LEVEL Week Phase Date Mileage Workout

1 9 II M 5-Aug AM 5 4xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage

PM 3 3 miles E (optional)

T 6-Aug AM 4 .5 mile warm + 1/1 + cool to 4 miles total

3 3 miles E

W 7-Aug AM 5 RACE - Time Trial #1 - 1 warm/cool w/ striders

R 8-Aug AM 4 4 miles with 1.5 Tempo

PM 3 3 miles E (optional)

F 9-Aug AM 4 2 miles E (Grass) + hills:2x30sec, 2x1min

S 10-Aug 3 3 miles E

Week Total 25=31

LEVEL Week Phase Date Mileage Workout

beginner I M 5-Aug AM 4.25 3xDirt 1K repeats @ VO2Max 85% - 3min rec. / 1mile warm+cool to mileage

T 6-Aug AM 3 .5 mile warm + 1/1 + cool to 3 miles total

W 7-Aug AM 5 RACE - Time Trial #1 - 1 warm/cool w/ striders

R 8-Aug AM 2 2 miles E (20-30 min. run/walk)(Grass)

F 9-Aug AM 4 2 miles E (Grass)

S 10-Aug 2 2 miles E (20-30 min. run/walk)

Week Total 20.25

Mon, Aug 12, 2013
Total Distance

0.00

Pine View XC Workouts

NOTES: practice held @ PVHS @ 7:00am (Mon-Tues)/Wed-Fri @ 3:05, doubles: Mon-3:00, no Weds. Morning, Thurs&Fri AM 6:00

RACE - Tues. (8/13) Cedar All-Comers (Cedar HS): 6th-8th 5:30p; Girls 6:00p; Boys 6:45p

RACE - Sat. (8/17) Hurr Invite (Hurr HS): Var. Girls 8:00a; Var Boys 8:30a, JV Girls 9:00a, JV Boys 9:45a, 6th-8th 10:15a

LEVEL Week Phase Date Mileage Workout

3A-Boys: Byron, Abel, Matt 10 Pre Comp M 12-Aug AM 12 6xDirt Mile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to mileage

PM 3 3 miles E

T 13-Aug AM 6 5 miles E w/ 4x200

PM 7 RACE + warm/cool

W 14-Aug

PM 5 4 miles E w/ striders

R 15-Aug AM 3 3 miles E

PM 7.5 7.5 miles w/ Sunrise hills: 6x1min, 8x30sec

F 16-Aug AM 3 3 miles E

PM 6 1 mile warm + 1/1 + cool to 6 miles total

S 17-Aug 12 12 miles with 4 Tempo

Week Total 64.5

LEVEL Week Phase Date Mileage Workout

3B-Boys Reed, Noone Jr., Dave, Hunter, Krenshaw, Kyler, Colton 10 Pre Comp M 12-Aug AM 12 6xDirt Mile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to mileage

PM 3 3 miles E

T 13-Aug AM 6 5 miles E w/ 4x200

PM 7 RACE + warm/cool

W 14-Aug

PM 5 4 miles E w/ striders

R 15-Aug AM 3 3 miles E

PM 7 7 miles w/ Sunrise hills: 5x1min, 7x30sec

F 16-Aug AM 3 3 miles E

PM 6 1 mile warm + 1/1 + cool to 6 miles total

S 17-Aug 10 10 miles with 3.5 Tempo (some will RACE - 7 miles total with warm/cool)

Week Total 62

LEVEL Week Phase Date Mileage Workout

3-Girls 10 Pre Comp M 12-Aug AM 7.25 6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage

PM 3 3 miles E

T 13-Aug AM 6 5 miles E w/ 4x200

PM 6 RACE + warm/cool

W 14-Aug

PM 4 3 miles E w/ striders

R 15-Aug AM 3 3 miles E

PM 7 7 miles w/ Sunrise hills: 5x1min, 7x30sec

F 16-Aug AM 3 3 miles E

PM 5.5 1 mile warm + 1/1 + cool to 5.5 miles total

S 17-Aug 8 8 miles with 3 Tempo (some will RACE - 6 miles total with warm/cool)

Week Total 52.75

LEVEL Week Phase Date Mileage Workout

2-Boys 10 Pre Comp M 12-Aug AM 7.25 6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage

PM 3 3 miles E

T 13-Aug AM 6 5 miles E w/ 4x200

PM 6 RACE + warm/cool

W 14-Aug

PM 4 3 miles E w/ striders

R 15-Aug AM 3 3 miles E

PM 7 7 miles w/ Sunrise hills: 5x1min, 7x30sec

F 16-Aug AM 3 3 miles E

PM 5.5 1 mile warm + 1/1 + cool to 5.5 miles total

S 17-Aug 6 RACE + warm/cool

Week Total 50.75

LEVEL Week Phase Date Mileage Workout

2-Girls 10 Pre Comp M 12-Aug AM 7.25 6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage

PM 3 3 miles E

T 13-Aug AM 6 5 miles E w/ 4x200

PM 6 RACE + warm/cool

W 14-Aug

PM 4 3 miles E w/ striders

R 15-Aug AM 3 3 miles E

PM 5.25 5 miles w/ hills: 4x1min, 5x30sec

F 16-Aug AM 3 3 miles E

PM 5 1 mile warm + 1/1 + cool to 5 miles total

S 17-Aug 6 RACE + warm/cool

Week Total 48.5

LEVEL Week Phase Date Mileage Workout

1 10 Pre Comp M 12-Aug AM 6 4x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage

PM 3 3 miles E (optional)

T 13-Aug AM 4 3 miles E w/ 4x200

PM 5 RACE + warm/cool

W 14-Aug

PM 3 2 miles E w/ striders

R 15-Aug AM 3 3 miles E (optional)

PM 4.25 4 miles w/ hills: 2x1min, 2x30sec

F 16-Aug AM 3 3 miles E (optional)

PM 4 .5 mile warm + 1/1 + cool to 4 miles total

S 17-Aug 5 RACE + warm/cool

Week Total 31.25-40.25

LEVEL Week Phase Date Mileage Workout

beginner Pre Comp M 12-Aug AM 2 2 miles E (20-30 min. run/walk)

T 13-Aug AM 2 2 miles E (20-30 min. run/walk)

W 14-Aug

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

R 15-Aug

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

F 16-Aug

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

S 17-Aug 2 2 miles E (20-30 min. run/walk)

Week Total 12

Comments
From Maquel on Thu, Aug 15, 2013 at 18:53:47 from 174.23.118.96
please add me to the list of blogs! I had to set up a new one because I couldn't remember my old username/password. Thanks!
-Maquel
Mon, Aug 19, 2013
Total Distance

0.00

Pine View XC Workouts

NOTES: practice held @ PVHS, schedule: Vgirls-5:45a (Mon/Wed), 6:00a (Tues,Thur,Fri); all others with am runs 6:00a; all 3:00p Mon-Fri

weights held after PM practice on Mon/Thur, plyos after AM practice Mon/Thur

RACE - Sat (8/24) SUU Invite (@Bicentennial Park, Cedar): JVGirls 9:00; JVBoys 9:45; VGirls 10:15; VBoys 10:45)

LEVEL Week Phase Date Mileage Workout

3A-Boys: Byron, Abel, Matt 11 PreComp M 19-Aug AM 3 3 miles E

PM 12 6xMile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to mileage

T 20-Aug AM 3 3 miles E

PM 10 10 miles E

W 21-Aug AM 3 3 miles E

PM 8 1 mile warm + 1/1 + cool to 7 miles w/striders

R 22-Aug AM 3 3 miles E

PM 8 8 miles w/ Old Man hills: 4x800

F 23-Aug AM 3 3 miles E

PM 6 5 miles E + 4x200

S 24-Aug 8 RACE + warm/cool

Week Total 67

LEVEL Week Phase Date Mileage Workout

3B-Boys Reed, Noone Jr., Dave, Hunter, Krenshaw, Kyler, Colton 11 PreComp M 19-Aug AM 3 3 miles E

PM 12 6xMile repeats @ VO2Max 87% - 3min rec. / 2mile warm+cool to mileage

T 20-Aug AM 3 3 miles E

PM 8 8 miles E

W 21-Aug AM 3 3 miles E

PM 8 1 mile warm + 1/1 + cool to 7 miles w/striders

R 22-Aug AM 3 3 miles E

PM 8 8 miles w/ Old Man hills: 4x800

F 23-Aug AM 3 3 miles E

PM 6 5 miles E + 4x200

S 24-Aug 8 RACE + warm/cool

Week Total 65

LEVEL Week Phase Date Mileage Workout

3-Girls 11 PreComp M 19-Aug AM 7 6x1K repeats @ VO2Max 87% - 3min rec. / 1mile warm+cool

PM 3 3 miles E

T 20-Aug AM 3 3 miles E

PM 7 7 miles E

W 21-Aug AM 5.5 1 mile warm + 1/1 + cool to 5.5 miles total

PM 5 4 miles E w/striders

R 22-Aug AM 3 3 miles E

PM 7 7 miles w/ Old Man hills: 3x800

F 23-Aug AM 4 3 miles E + 4x200

PM 3 3 miles E

S 24-Aug 6 RACE + warm/cool

Week Total 53.5

LEVEL Week Phase Date Mileage Workout

2-Boys 11 PreComp M 19-Aug AM 3 3 miles E

PM 7.25 6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage

T 20-Aug AM 3 3 miles E

PM 7 7 miles E

W 21-Aug AM 3 3 miles E

PM 6.5 1 mile warm + 1/1 + cool to 5.5 miles w/striders

R 22-Aug AM 3 3 miles E

PM 7 7 miles w/ Old Man hills: 3x800

F 23-Aug AM 3 3 miles E

PM 6 5 miles E + 4x200

S 24-Aug 7 RACE + warm/cool

Week Total 55.75 be to at least 3 am practices

LEVEL Week Phase Date Mileage Workout

2-Girls 11 PreComp M 19-Aug AM 3 3 miles E

PM 7.25 6x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage

T 20-Aug AM 3 3 miles E

PM 5 5 miles E

W 21-Aug AM 3 3 miles E

PM 6 1 mile warm + 1/1 + cool to 5 miles w/striders

R 22-Aug AM 3 3 miles E

PM 6 6 miles w/ Old Man hills: 2x800

F 23-Aug AM 3 3 miles E (can do 4x200 this morning or afternoon)

PM 4 3 miles E + 4x200

S 24-Aug 6 RACE + warm/cool

Week Total 49.25 be to at least 3 am practices

LEVEL Week Phase Date Mileage Workout

1 11 PreComp M 19-Aug AM 3 3 miles E (optional)

PM 5.25 3x1K repeats @ VO2Max 87% - 3min rec. / 1.5mile warm+cool to mileage

T 20-Aug AM 3 3 miles E

W 21-Aug AM 3 3 miles E (optional)

PM 4 .5 mile warm + 1/1 + cool to 4 miles w/striders

R 22-Aug

PM 3 3 miles E

F 23-Aug AM 3 3 miles E (optional)

PM 4 3 miles E + 4x200

S 24-Aug 6 RACE + warm/cool

Week Total 25.25-34.25

LEVEL Week Phase Date Mileage Workout

beginner Base M 19-Aug AM 2 2 miles E (20-30 min. run/walk)

T 20-Aug AM 2 2 miles E (20-30 min. run/walk)

W 21-Aug

PM 2 2 miles E (20-30 min. run/walk)(Grass)

R 22-Aug

PM 2 2 miles E (20-30 min. run/walk)(Grass)

F 23-Aug

PM 2 2 miles E (20-30 min. run/walk)(Grass)

S 24-Aug 5 RACE + warm/cool

Week Total 15

Mon, Aug 26, 2013
Total Distance

0.00

Pine View XC Workouts

NOTES: practice held @ PVHS, schedule: Mon-Fri 3:00p, AM-Level 3 M-F, Level 2 M/W/F (opt T/R), Level 1 optional, beginners no AM, Vars. Girls 5:45 AM Mon

weights and plyos held after PM practice on Mon/Thur

Time Trial 8/28 at 6:00p (Parents/spectators encouraged!)

RACE - Sat (8/31) AF Grass Relays - Varsity ONLY (AFHS)

LEVEL Week Phase Date Mileage Workout

3A-Boys: Byron, Abel, Matt 12 PreComp M 26-Aug AM 3 3 miles E

PM 5 6 min VVO2max test w/ DI warm/cool

T 27-Aug AM 3 3 miles E

PM 6 DogPound tempo w/ striders

W 28-Aug AM 3 3 miles E

PM 6 TIME TRIAL w/ DI/warm cool

R 29-Aug AM 3 3 miles E - Grass

PM 5 5 miles E

F 30-Aug AM 4 3 miles E + 4x200

PM 4 4 miles E

S 31-Aug 8 RACE + warm/cool

Week Total 50

LEVEL Week Phase Date Mileage Workout

3B-Boys Reed, Dave, Kyler, Colton 12 PreComp M 26-Aug AM 3 3 miles E

PM 5 6 min VVO2max test w/ DI warm/cool

T 27-Aug AM 3 3 miles E

PM 5 DogPound tempo w/ striders

W 28-Aug AM 3 3 miles E

PM 6 TIME TRIAL w/ DI/warm cool

R 29-Aug AM 3 3 miles E - Grass

PM 5 5 miles E

F 30-Aug AM 4 3 miles E + 4x200

PM 4 4 miles E

S 31-Aug 8 RACE + warm/cool

Week Total 49

LEVEL Week Phase Date Mileage Workout

3-Girls 12 PreComp M 26-Aug AM 4 6 min VVO2max test w/ Harts warm/cool

PM 3 3 miles E

T 27-Aug AM 4 4 miles E

PM 5 DogPound tempo w/ striders

W 28-Aug AM 3 3 miles E

PM 5 TIME TRIAL w/ Harts warm/cool

R 29-Aug AM 3 3 miles E - Grass

PM 3 3 miles w/ striders

F 30-Aug AM 4 3 miles E + 4x200

PM 3 3 miles E

S 31-Aug 5 RACE + warm/cool

Week Total 42

LEVEL Week Phase Date Mileage Workout

2-Boys 12 PreComp M 20-Aug AM 3 3 miles E

PM 4 6 min VVO2max test w/ Harts warm/cool

T 21-Aug AM 3 3 miles E

PM 5 DogPound tempo w/ striders

W 22-Aug AM 3 3 miles E

PM 5 TIME TRIAL w/ Harts warm/cool

R 23-Aug AM 3 3 miles E - Grass

PM 5 5 miles E

F 24-Aug AM 4 3 miles E + 4x200

PM 4 4 miles E

S 25-Aug 5 5 miles E

Week Total 44

LEVEL Week Phase Date Mileage Workout

2-Girls 12 PreComp M 26-Aug AM 3 3 miles E

PM 4 6 min VVO2max test w/ Harts warm/cool

T 27-Aug AM 3 3 miles E

PM 5 DogPound tempo w/ striders

W 28-Aug AM 3 3 miles E

PM 5 TIME TRIAL w/ Harts warm/cool

R 29-Aug AM 3 3 miles E - Grass

PM 5 5 miles E

F 30-Aug AM 4 3 miles E + 4x200

PM 4 4 miles E

S 31-Aug 3 3 miles E

Week Total 42

LEVEL Week Phase Date Mileage Workout

1 12 PreComp M 26-Aug AM 3 3 miles E (optional)

PM 4 6 min VVO2max test w/ Harts warm/cool

T 27-Aug AM 3 3 miles E (optional)

PM 4 Hot Nails tempo w/ striders

W 28-Aug AM 3 3 miles E (optional)

PM 5 TIME TRIAL w/ Harts warm/cool

R 29-Aug AM 3 3 miles E - Grass (optional)

PM 3 3 miles E

F 30-Aug AM 3 3 miles E (optional)

PM 2 2 miles E

S 31-Aug 3 3 miles E

Week Total 21-36

LEVEL Week Phase Date Mileage Workout

beginner Base M 26-Aug

PM 3 6 min VVO2max test w/ Harts warm/cool

T 27-Aug

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

W 28-Aug

PM 5 TIME TRIAL w/ Harts warm/cool

R 29-Aug

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

F 30-Aug

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

S 31-Aug 2 2 miles E (20-30 min. run/walk)

Week Total 16

Mon, Sep 02, 2013
Total Distance

0.00

Pine View XC Workouts

NOTES: practice @ PVHS, schedule: Mon-Fri 3:00p, AM-Level 3 M-F, Level 2 M/W/F (opt T/R), Level 1 optional, beginners no AM, Vars. Girls 5:45a M/maybe R

weights and plyos held after PM practice on Mon/Thur - MONDAY: practice at 7a

Car Wash - Monday 10a-2p @ Sandstone Elem

Run-a-Thon Fundraiser starts at 6:00 PM Fri - 6:00 AM

LEVEL Week Phase Date Mileage Workout

3A-Boys: Byron, Abel, Matt 13 Comp M 27-Aug AM 12 6xMile repeats @ VO2Max 89% - 3min rec. / 2mile warm+cool to mileage

PM 3 3 miles E

T 28-Aug AM 3 3 miles E

PM 11 3x2mile AT Progression Tempo w/ 5 min recovery and 1.5 warm/cool to mileage

W 29-Aug AM 3 3 miles E

PM 7 6 miles w/ striders

R 30-Aug AM 3 3 miles E

PM 6 1 mile warm + 1/1 + cool to 6 miles

F 31-Aug AM 4 3 miles E + 4x200

PM 4 4 miles E

S 1-Sep 10 10 miles E

Week Total 66

LEVEL Week Phase Date Mileage Workout

3B-Boys Reed, Dave, Kyler, Colton 13 Comp M 27-Aug AM 12 6xMile repeats @ VO2Max 89% - 3min rec. / 2mile warm+cool to mileage

PM 3 3 miles E

T 28-Aug AM 3 3 miles E

PM 9 2x2mile AT Progression Tempo w/ 5 min recovery and 1.5 warm/cool to mileage

W 29-Aug AM 3 3 miles E

PM 7 6 miles w/ striders

R 30-Aug AM 3 3 miles E

PM 6 1 mile warm + 1/1 + cool to 6 miles

F 31-Aug AM 4 3 miles E + 4x200

PM 4 4 miles E

S 1-Sep 8 8 miles E

Week Total 62

LEVEL Week Phase Date Mileage Workout

3-Girls 13 Comp M 27-Aug AM 8 6x1K repeats @ VO2Max 89% - 3min rec. / 1,5mile warm+cool

PM 3 3 miles E

T 28-Aug AM 4 4 miles E

PM 7 2x2mile AT Progression Tempo w/ 5 min recovery and 1.5 warm/cool to mileage

W 29-Aug AM 3 3 miles E

PM 5 4 miles E w/ striders

R 30-Aug AM 3 3 miles E

PM 5.5 1 mile warm + 1/1 + cool to 5.5 miles

F 31-Aug AM 4 3 miles E + 4x200

PM 3 3 miles E

S 1-Sep 8 8 miles E

Week Total 53.5

LEVEL Week Phase Date Mileage Workout

2-Boys 13 Comp M 27-Aug AM 8 6x1K repeats @ VO2Max 89% - 3min rec. / 1,5mile warm+cool to mileage

PM 3 3 miles E

T 28-Aug AM 3 3 miles E

PM 6 RACE warm/cool to mileage

W 29-Aug AM 3 3 miles E

PM 7 6 miles w/ striders

R 30-Aug AM 3 3 miles E

PM 5.5 1 mile warm + 1/1 + cool to 5.5 miles

F 31-Aug AM 4 3 miles E + 4x200

PM 3 3 miles E

S 1-Sep 8 8 miles E

Week Total 53.5

LEVEL Week Phase Date Mileage Workout

2-Girls 13 Comp M 27-Aug AM 8 6x1K repeats @ VO2Max 89% - 3min rec. / 1,5mile warm+cool to mileage

PM 3 3 miles E

T 28-Aug AM 3 3 miles E

PM 5.5 RACE warm/cool to mileage

W 29-Aug AM 3 3 miles E

PM 5 4 miles E w/ striders

R 30-Aug AM 3 3 miles E

PM 5.5 1 mile warm + 1/1 + cool to 5.5 miles

F 31-Aug AM 4 3 miles E + 4x200

PM 3 3 miles E

S 1-Sep 6 6 miles E

Week Total 49

LEVEL Week Phase Date Mileage Workout

1 13 Comp M 27-Aug AM 5.25 3x1K repeats @ VO2Max 89% - 3min rec. / 1.5mile warm+cool to mileage

PM 3 3 miles E (optional)

T 28-Aug

PM 5 RACE warm/cool to mileage

W 29-Aug AM 3 3 miles E (optional)

PM 4 3 miles E w/ striders

R 30-Aug

PM 3 .5 mile warm + 1/1 + cool to 3 miles

F 31-Aug AM 3 3 miles E (optional)

3 3 miles E

S 1-Sep 5 5 miles

Week Total 25.25-34.25

LEVEL Week Phase Date Mileage Workout

beginner Base M 27-Aug AM 4 2x1K repeats @ VO2Max 89% - 3min rec. / 1mile warm+cool to mileage

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

T 28-Aug

PM 5 RACE warm/cool to mileage

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 20

Mon, Sep 09, 2013
Total Distance

0.00

Pine View XC Workouts

NOTES: practice @ PVHS, schedule: Mon-Fri 3:00p, AM-Level 3 M-F, Level 2 M/W/F (opt T/R), Level 1 optional, beginners no AM, Vars. Girls 5:45a W (not M)

weights and plyos held after PM practice on Mon/Wed - early out MONDAY… practice right after school

RACE - VARSITY ONLY - Fri(9/13) Herriman (Providence MS): Varsity girls-5:15, varsity boys-5:45

LEVEL Week Phase Date Mileage Workout

3A-Boys: Byron, Abel, Matt 14 Comp M 9-Sep AM 3 3 miles E

PM 12 6xMile repeats @ VO2Max 91% - 3min rec. / 2mile warm+cool to mileage

T 10-Sep AM 3 3 miles E

PM 6 1 mile warm + 1/1 + cool to 6 miles

W 11-Sep AM 3 3 miles E

PM 7.25 Michigan w/ 1mile warm/cool w/ striders

R 12-Sep AM 3 3 miles E (Grass)

PM 6 5 miles E + 4x200

F 13-Sep AM 3 3 miles E

PM 7 RACE + warm/cool

S 14-Sep 10 10 miles w/ .5 mile fast finish

Week Total 63.25

LEVEL Week Phase Date Mileage Workout

3B-Boys Reed, Dave, Kyler, Colton 14 Comp M 9-Sep AM 3 3 miles E

PM 12 6xMile repeats @ VO2Max 91% - 3min rec. / 2mile warm+cool to mileage

T 10-Sep AM 3 3 miles E

PM 6 1 mile warm + 1/1 + cool to 6 miles

W 11-Sep AM 3 3 miles E

PM 7.25 Michigan w/ 1mile warm/cool w/ striders

R 12-Sep AM 3 3 miles E (Grass)

PM 6 5 miles E + 4x200

F 13-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 14-Sep 8 8 miles w/ .5 mile fast finish

Week Total 61.25

LEVEL Week Phase Date Mileage Workout

3-Girls 14 Comp M 9-Sep AM 3 3 miles E

PM 7.25 5x1K repeats @ VO2Max 91% - 3min rec. / 1.5mile warm+cool

T 10-Sep AM 3 3 miles

PM 5.5 1 mile warm + 1/1 + cool to 5.5 miles

W 11-Sep AM 6.25 Michigan w/ 1mile warm/cool

PM 3 3 miles E

R 12-Sep AM 3 3 miles E (Grass)

PM 4 3 miles E + 4x200

F 13-Sep AM 3 3 miles E

PM 7 RACE + warm/cool

S 14-Sep 7 7 miles w/ .5 mile fast finish

Week Total 52

LEVEL Week Phase Date Mileage Workout

2-Boys 14 Comp M 9-Sep AM 3 3 miles E

PM 7.25 5x1K repeats @ VO2Max 91% - 3min rec. / 1.5mile warm+cool

T 10-Sep AM 3 3 miles E

PM 5.5 1 mile warm + 1/1 + cool to 5.5 miles

W 11-Sep AM 3 3 miles E

PM 7.25 Michigan w/ 1mile warm/cool w/ striders

R 12-Sep AM 3 3 miles E (Grass)

PM 6 5 miles E + 4x200

F 13-Sep AM 3 3 miles E

PM 4 4 miles E

S 14-Sep 6 6 miles E

Week Total 51

LEVEL Week Phase Date Mileage Workout

2-Girls 14 Comp M 9-Sep AM 3 3 miles E

PM 7.25 5x1K repeats @ VO2Max 91% - 3min rec. / 1.5mile warm+cool

T 10-Sep AM 3 3 miles E

PM 5 1 mile warm + 1/1 + cool to 5 miles

W 11-Sep AM 3 3 miles E

PM 7.25 Michigan w/ 1mile warm/cool w/ striders

R 12-Sep AM 3 3 miles E (Grass)

PM 4 3 miles E + 4x200

F 13-Sep AM 3 3 miles E

PM 3 3 miles E

S 14-Sep 5 5 miles E

Week Total 46.5

LEVEL Week Phase Date Mileage Workout

1 14 Comp M 9-Sep AM 3 3 miles E (optional)

PM 4 3 miles E + 4x200

T 10-Sep

PM 3 .5 mile warm + 1/1 + cool to 3 miles

W 11-Sep AM 3 3 miles E (optional)

PM 4 3 miles E w/ striders

R 12-Sep

PM 4 3 miles E + 4x200

F 13-Sep AM 3 3 miles E (optional)

3 3 miles E

S 14-Sep 3 3 miles E

Week Total 21-30

Week Phase Date Mileage Workout

beginner Base M 9-Sep

PM 4 2x1K repeats @ VO2Max 89% - 3min rec. / 1mile warm+cool to mileage

T 10-Sep

PM 3 .5 mile warm + 1/1 + cool to 3 miles

W 11-Sep

PM 2 2 miles E (20-30 min. run/walk)(Grass)

R 12-Sep

PM 2 2 miles E (20-30 min. run/walk)(Grass)

F 13-Sep

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

S 14-Sep 3 3 miles E

Week Total 16

Mon, Sep 16, 2013
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

Tues: change clothes for practice then meet in Holt's room for meeting at 3:00 (DON'T BE LATE!)

plyos (AM - Mon/Wed); weights held after PM practice on Mon/Thur

RACE - Time Trial Wed (9/18) @ PV: 6th-8th 3:30; Girls 4:03; Boys 4:00 - meet for regular practice time

RACE - Sat (9/21) Bob Firman Invite: VBoys ? (depending on race)

LEVEL Week Phase Date Mileage Workout

3A/B-Boys 15 Comp M 16-Sep AM 3 3 miles E

PM 11 5xMile repeats @ VO2Max 93% w/3min rec./ 2mile warm+cool to mileage

T 17-Sep AM 3 3 miles E

PM 8 1 mile warm + 3/3 + 4x30secF + cool to 8 miles

W 18-Sep AM 3 3 miles E

PM 7 TIME TRIAL+ 5xstadium hill sprints w/warm and cool to mileage

R 19-Sep AM 4 3 miles E + 4x200 (grass)

PM 3 3 miles E

F 20-Sep AM 4 4 miles E

PM 4 3 miles E w/ striders

S 21-Sep 7 RACE + warm/cool

Week Total 57

LEVEL Week Phase Date Mileage Workout

3-Girls 15 Comp M 16-Sep AM 6.5 4x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool

PM 3 3 miles E

T 17-Sep AM 3 3 miles E

PM 5 4 miles E w/ striders

W 18-Sep AM 4 4 miles E

PM 6 TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance

R 19-Sep AM 4 3 miles E + 4x200 (grass)

PM 3 3 miles

F 20-Sep AM 3 3 miles E

PM 6 1 mile warm + 3/3 + 4x30secF + cool to 6 miles

S 21-Sep 7 7 miles E w/ 1 mile fast finish

Week Total 50.5

LEVEL Week Phase Date Mileage Workout

2-Boys 15 Comp M 16-Sep AM 3 3 miles E

PM 6.5 4x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool

T 17-Sep AM 3 3 miles E

PM 5 4 miles E w/ striders

W 18-Sep AM 3 3 miles E

PM 6 TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance

R 19-Sep AM 4 3 miles E + 4x200 (grass)

PM 5 5 miles E

F 20-Sep AM 3 3 miles E

PM 6 1 mile warm + 3/3 + 4x30secF + cool to 6 miles

S 21-Sep 7 7 miles E w/ 1 mile fast finish

Week Total 51.5

LEVEL Week Phase Date Mileage Workout

2-Girls 15 Comp M 16-Sep AM 3 3 miles E

PM 6.5 4x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool

T 17-Sep AM 3 3 miles E

PM 5 4 miles E w/ striders

W 18-Sep AM 3 3 miles E

PM 5 TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance

R 19-Sep AM 3 3 miles E

PM 4 3 miles E + 4x200

F 20-Sep AM 3 3 miles E

PM 5.5 1 mile warm + 3/3 + 4x30secF + cool to 5.5 miles

S 21-Sep 5 5 miles E w/ .5 fast finish

Week Total 46

LEVEL Week Phase Date Mileage Workout

1 15 Comp M 16-Sep AM 3 3 miles E (optional)

PM 5 3x1K repeats @ VO2Max 93% - 3min rec. / 1.5mile warm+cool

T 17-Sep

PM 4 3 miles E w/ striders

W 18-Sep AM 3 3 miles E (optional)

PM 5 TIME TRIAL+ 5xstadium hill sprints w/warm and cool to get distance

R 19-Sep

PM 4 3 miles E + 4x200

F 20-Sep AM 3 3 miles E (optional)

4 1 mile warm + 3/3 + 4x30secF + cool to 4 miles

S 21-Sep 3 3 miles

Week Total 26.5-35.5

Mon, Sep 23, 2013
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 - Tues (9/24) Duel in the Desert (Bloomingtonn Hills NP): Girls 6:00, Boys 6:30

RACE - Fri (9/27) Nebo Invite (Maple Mt. HS): 9/10 G-3:00, 9/10 B-3:30, JV G-4:00, JV B-4:30, V G-5:00, V B-5:30

LEVEL Week Phase Date Mileage Workout

3A/B-Boys 16 Comp M 23-Sep AM 3 3 miles E

PM 10 4xMile repeats @ VO2Max 95-97%% w/3min rec./ 2mile warm+cool to mileage

T 24-Sep AM 3 3 miles E

PM 7 5x800I, warm/cool to mileage

W 25-Sep AM 3 3 miles E

PM 5 5 miles E

R 26-Sep AM 3 3 miles E

PM 6 5 miles E + 4x200

F 27-Sep AM 3 3 miles E

PM 7 RACE + warm/cool

S 28-Sep 9 3/3 (x5), 5xhill sprints, 5x100F, warm/cool to mileage

Week Total 59

LEVEL Week Phase Date Mileage Workout

3-Girls 16 Comp M 23-Sep AM 3 3 miles E

PM 5.75 3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool

T 24-Sep AM 3 3 miles E

PM 6 4x800I, warm/cool to mileage

W 25-Sep AM 3 3 miles E

PM 4 4 miles E

R 26-Sep AM 3 3 miles E

PM 4 3 miles E + 4x200

F 27-Sep AM 3 3 miles E

PM 6 RACE + warm/cool

S 28-Sep 7 3/3 (x4), 5xhill sprints, 5x100F, warm/cool to mileage

Week Total 47.75

LEVEL Week Phase Date Mileage Workout

2-Boys 16 Comp M 23-Sep AM 3 3 miles E

PM 5.75 3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool

T 24-Sep AM 3 3 miles E

PM 6 RACE + warm/cool

W 25-Sep AM 3 3 miles E

PM 4 4 miles E

R 26-Sep AM 3 3 miles E

PM 5 4 miles E + 4x200

F 27-Sep AM 3 3 miles E

PM 6 RACE + warm/cool

S 28-Sep 7 3/3 (x4), 5xhill sprints, 5x100F, warm/cool to mileage

Week Total 48.75

LEVEL Week Phase Date Mileage Workout

2-Girls 16 Comp M 23-Sep AM 3 3 miles E

PM 5.75 3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool

T 24-Sep AM 3 3 miles E

PM 6 RACE + warm/cool

W 25-Sep AM 3 3 miles E

PM 4 4 miles E

R 26-Sep AM 3 3 miles E

PM 5 4 miles E + 4x200

F 27-Sep AM 3 3 miles E

PM 6 RACE + warm/cool

S 28-Sep 6.5 3/3 (x3), 5xhill sprints, 5x100F, warm/cool to mileage

Week Total 48.25

LEVEL Week Phase Date Mileage Workout

1 16 Comp M 23-Sep AM 3 3 miles E (optional)

PM 5.75 3x1K repeats @ VO2Max 95-97%% - 3min rec. / 1.5mile warm+cool

T 24-Sep

PM 5 RACE + warm/cool

W 25-Sep AM 3 3 miles E (optional)

PM 3 3 miles E

R 26-Sep

PM 4 3 miles E + 4x200

F 27-Sep AM 3 3 miles E (optional)

PM 5 RACE + warm/cool

S 28-Sep 3 3 miles E

Week Total 27-36

Mon, Sep 30, 2013
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 (optional toher days), 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/B-Boys 17 Comp M 30-Sep AM 3 3 miles E

PM 9 2 Mile + 2xMile repeats @ best ave+ w/3min+ rec./ 2mile warm+cool to mileage

T 1-Oct AM 3 3 miles E

PM 6.25 Michigan w/ 1mile warm/cool

W 2-Oct AM 3 3 miles E

PM 6 2 miles E + 4x400R + 2 miles E + 4xstadium hill sprints + 4x100F

R 3-Oct AM 3 3 miles E

PM 6 5 miles E + 4x200F

F 4-Oct AM 3 3 miles E

PM 7 RACE + warm/cool

S 5-Oct 8 4x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/2warm 1cool

Week Total 57.25

LEVEL Week Phase Date Mileage Workout

3-Girls 17 Comp M 30-Sep AM 5 2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage

PM 3 3 miles E

T 1-Oct AM 4 1 miles E + 4x400R + 1 miles E + 4xstadium hill sprints + 4x100F

PM 3 3 miles E

W 2-Oct AM 6.25 Michigan w/ 1mile warm/cool

PM 3 3 miles E

R 3-Oct AM 3 3 miles E

PM 4 3 miles E + 4x200F

F 4-Oct AM 3 3 miles E

PM 6 RACE + warm/cool

S 5-Oct 6.5 3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool

Week Total 46.75

LEVEL Week Phase Date Mileage Workout

2-Boys 17 Comp M 30-Sep AM 3 3 miles E

PM 5 2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage

T 1-Oct AM 3 3 miles E

PM 6.25 Michigan w/ 1mile warm/cool

W 2-Oct AM 3 3 miles E

PM 5 2 miles E + 4x400R + 1 mile E + 4xstadium hill sprints + 4x100F

R 3-Oct AM 3 3 miles E

PM 4 3 miles E + 4x200F

F 4-Oct AM 3 3 miles E

PM 6 RACE + warm/cool

S 5-Oct 6.5 3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool

Week Total 47.75

LEVEL Week Phase Date Mileage Workout

2-Girls 17 Comp M 30-Sep AM 3 3 miles E

PM 5 2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage

T 1-Oct AM 3 3 miles E

PM 6.25 Michigan w/ 1mile warm/cool

W 2-Oct AM 3 3 miles E

PM 4 1 mile E + 4x400R + 1 mile E + 4xstadium hill sprints + 4x100F

R 3-Oct AM 3 3 miles E

PM 4 3 miles E + 4x200F

F 4-Oct AM 3 3 miles E

PM 5 RACE + warm/cool

S 5-Oct 5 2x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool

Week Total 44.25

LEVEL Week Phase Date Mileage Workout

1 17 Comp M 30-Sep AM 3 3 miles E (optional)

PM 5 2K + 1K @ best ave w/3min rec./ 1mile warm+cool to mileage

T 1-Oct

PM 4 2 mile Tempo w/ 1 mile warm/cool

W 2-Oct AM 3 3 miles E (optional)

PM 3 1 mile E + 2x400R + 1 mile E + 2xstadium hill sprints + 2x100F

R 3-Oct

PM 4 3 miles E + 4x200

F 4-Oct AM 3 3 miles E (optional)

PM 5 RACE + warm/cool

S 5-Oct 3 3 miles E

Week Total 24-33

Mon, Oct 07, 2013
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 (except V), Level 1 NO AM, Varsity Girls M/W 6:00AM

NO weights and plyos until after State

RACE - Wed (10/9) Snow Canyon Invite (SC HS): 6-8th 3:30, Girls 4:00, Boys 4:30

LEVEL Week Phase Date Mileage Workout

3A/B-Boys 18 Championship M 7-Oct AM 3 3 miles E

PM 7 2 Mile @ team ave + Mile hard + w/3min+ rec./ 1.5mile warm+cool to mileage

T 8-Oct AM 3 3 miles E

PM 5 DogPound AT + 4x200F

W 9-Oct AM 3 3 miles E

PM 4.5 4 miles E + 4x150F

R 10-Oct AM 3 3 miles E

PM 5.5 4 miles E + 6x400R

F 11-Oct AM 3 3 miles E

PM 6 2 miles T + MasterBlaster w/ 1.5 warm/cool

S 12-Oct 6 6 miles w/ 4xfarleks

Week Total 49

LEVEL Week Phase Date Mileage Workout

3-Girls 18 Championship M 7-Oct AM 3.5 2xK @ best ave w/3min rec./ 1mile warm+cool to mileage

PM 3 3 miles E

T 8-Oct AM 3 3 miles E

PM 3 3 miles E + 4x200

W 9-Oct AM 6 RACE + warm/cool

PM 3 3 miles E

R 10-Oct AM 4 3 miles E

PM 3 3 miles E + 4x400R

F 11-Oct AM 3 3 miles E

PM 4.5 1.5 miles T + MasterBlaster w/ 1 warm/cool

S 12-Oct 3 3 miles E w/ 3xfartleks

Week Total 39

LEVEL Week Phase Date Mileage Workout

2-Boys 18 Championship M 7-Oct AM

PM 4.5 2xK @ best ave w/3min rec./ 1.5mile warm+cool to mileage

T 8-Oct

PM 5 4 miles E + 4x200

W 9-Oct

PM 6 RACE + warm/cool

R 10-Oct

PM 5 4 miles E + 4x400R

F 11-Oct

PM 4.5 1.5 miles T + MasterBlaster w/ 1 warm/cool

S 12-Oct 3 3 miles E w/ 3xfartleks

Week Total 28

LEVEL Week Phase Date Mileage Workout

2-Girls 18 Championship M 7-Oct

PM 3.5 2xK @ best ave w/3min rec./ 1mile warm+cool to mileage

T 8-Oct

PM 4 3 miles E + 4x200

W 9-Oct

PM 5 RACE + warm/cool

R 10-Oct

PM 5 4 miles E + 4x400R

F 11-Oct

PM 4 3 miles E + 4x200F

S 12-Oct 3 3 miles E w/ 3xfartleks

Week Total 24.5

LEVEL Week Phase Date Mileage Workout

1 18 Championship M 7-Oct

PM 3.5 2xK @ best ave w/3min rec./ 1mile warm+cool to mileage

T 8-Oct

PM 4 3 miles E + 4x200

W 9-Oct

PM 5 RACE + warm/cool

R 10-Oct

PM 4 3 miles E + 4x400R

F 11-Oct

PM 4 3 miles E + 4x200F

S 12-Oct 3 3 miles E w/ 3xfartleks

Week Total 23.5

Mon, Oct 14, 2013
Total Distance

0.00
Monday - no AM for anyone!
afternoon - preface mileage and 200's
Comments
From Can-run Brown on Sun, Oct 13, 2013 at 19:43:56 from 207.50.158.50
Don't you mean prerace?
From The Warbeast on Sun, Oct 13, 2013 at 19:47:03 from 174.232.193.12
I love preface mileage!!!
From Holt on Sun, Oct 13, 2013 at 19:47:56 from 67.2.235.26
Nope...preface! Like pre-face, as in before getting one's face. Using it in a sentence: luckily Trevor is getting a new face this week, so we will have his preface run tomorrow.
From Can-run Brown on Sun, Oct 13, 2013 at 20:20:50 from 67.2.154.198
Oh is Trevor finally replacing that old thing?
Mon, Oct 28, 2013
Total Distance

0.00
I thought I would have more time to update this... Turns out I was wrong!
Updated - forgot halloween, so rescheduled the week.
Am practices start up again at 6:00 on Monday.
Monday afternoon is 1000's/1600's
Tuesday is moderate distance
Wednesday is a Michigan
Thursday is Costume/Ice cream run (dress up and bring $1)
Friday is hard 800's/1000's
Saturday is long with some tempo
Mon, Dec 23, 2013
Total Distance

0.00
Week 1: Base Phase

Girls: 10-15 miles

Boys: 10-20 miles

Mon, Dec 30, 2013
Total Distance

0.00
Week 2: Base Phase

Girls: 15-25 miles

Boys: 15-30 miles

Totals
Total Distance

0.00

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