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| Pine
View Distance Workouts |
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| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)-
weights/plyos Mon./Wed. after practice |
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RACE: Cedar Invite - Fri/Sat (those
not competing will have a workout) |
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1600-3200 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 3-Boys |
15 |
III |
M |
9-Apr |
AM |
12 |
12 miles E |
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PM |
3 |
3 miles E |
| T |
10-Apr |
AM |
3 |
3 miles E |
| |
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PM |
8.25 |
7x800 I w/2min rec (DI
warm/cool) |
| W |
11-Apr |
AM |
3 |
3 miles E |
| |
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PM |
8.5 |
12x400 R w/1min rec (DI
warm/cool) |
| R |
12-Apr |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
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PM |
5 |
RACE 5
miles total |
| S |
14-Apr |
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5 |
RACE 5
miles total |
| Week
Total |
59.75 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
15 |
III |
M |
9-Apr |
AM |
10 |
10 miles E |
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PM |
3 |
3 miles E |
| T |
10-Apr |
AM |
3 |
3 miles E |
| |
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PM |
7.25 |
6x800 I w/2min rec (DI
warm/Hart's cool) |
| W |
11-Apr |
AM |
3 |
3 miles E |
| |
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PM |
7.25 |
10x400 R w/1min rec (DI
warm/Hart's cool) |
| R |
12-Apr |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
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PM |
5 |
RACE 5
miles total |
| S |
14-Apr |
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5 |
RACE 5
miles total |
| Week
Total |
55.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys |
15 |
III |
M |
9-Apr |
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PM |
8 |
8 miles E |
| T |
10-Apr |
AM |
3 |
3 miles E |
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PM |
7.25 |
6x800 I w/2min rec (DI
warm/Hart's cool) |
| W |
11-Apr |
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PM |
7.25 |
10x400 R w/1min rec (DI
warm/Hart's cool) |
| R |
12-Apr |
AM |
3 |
3 miles E |
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PM |
6 |
5 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
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PM |
5 |
RACE 5
miles total |
| S |
14-Apr |
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5 |
RACE 5
miles total |
| Week
Total |
47.5 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Girls |
15 |
III |
M |
9-Apr |
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| |
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PM |
7 |
7 miles E |
| T |
10-Apr |
AM |
3 |
3 miles E |
| |
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PM |
6.5 |
5x800 I w/2min rec (Hart's
warm/cool) |
| W |
11-Apr |
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| |
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PM |
6.5 |
8x400 R w/1min rec (Hart's
warm/cool) |
| R |
12-Apr |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
| |
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PM |
5 |
RACE 5
miles total |
| S |
14-Apr |
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5 |
RACE 5
miles total |
| Week
Total |
45 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
15 |
III |
M |
9-Apr |
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| |
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PM |
5 |
5 miles E |
| T |
10-Apr |
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| |
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PM |
6 |
4x800 I w/2min rec (Hart's
warm/cool) |
| W |
11-Apr |
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PM |
5 |
5x400 R w/1min rec (Hart's
warm/cool) |
| R |
12-Apr |
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| |
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PM |
6 |
5 miles E / 4x200 |
| F |
13-Apr |
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PM |
4 |
4 miles E |
| S |
14-Apr |
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4 |
4 miles E |
| Week
Total |
30 |
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| Pine
View Distance Workouts |
|
|
|
|
|
|
|
|
|
| NOTES: |
practice held @ PVHS @ 3:00 (Mon-Fri)/morning practice @ 6:00 (for those assigned)-
weights/plyos Mon./Wed. after practice |
|
RACE: Cedar Invite - Fri/Sat (those
not competing will have a workout) |
|
|
|
|
|
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800 |
| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| Boys |
15 |
III |
M |
9-Apr |
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| |
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PM |
6 |
6 miles E |
| T |
10-Apr |
AM |
3 |
3 miles E |
| |
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PM |
6.5 |
5x800 I w/2min rec (Hart's
warm/cool) |
| W |
11-Apr |
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| |
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PM |
6.5 |
8x400 R w/1min rec (Hart's
warm/cool) |
| R |
12-Apr |
AM |
3 |
3 miles E |
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PM |
4 |
3 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
| |
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PM |
4 |
RACE 4
miles total |
| S |
14-Apr |
|
4 |
RACE 4
miles total |
| Week
Total |
40 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| Girls |
15 |
III |
M |
9-Apr |
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| |
|
PM |
5 |
5 miles E |
| T |
10-Apr |
AM |
3 |
3 miles E |
| |
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PM |
6.5 |
5x800 I w/2min rec (Hart's
warm/cool) |
| W |
11-Apr |
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| |
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PM |
6.5 |
8x400 R w/1min rec (Hart's
warm/cool) |
| R |
12-Apr |
AM |
3 |
3 miles E |
| |
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PM |
4 |
3 miles E / 4x200 |
| F |
13-Apr |
AM |
3 |
3 miles E |
| |
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PM |
4 |
RACE 4
miles total |
| S |
14-Apr |
|
4 |
RACE 4
miles total |
| Week
Total |
39 |
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