PVXC

Week starting Jul 21, 2013

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Member Since:

Aug 06, 2007

Gender:

Male

Goal Type:

Highschool Champ

Running Accomplishments:

This site is intended to give Pine View High School distance runners useful information regarding upcoming workouts (it only says "male" because the blog made me choose and I am a guy so...).

Others are more than welcome to look in and view and make comments about our training, or view any of the many members of the team who have fastrunningblogs.

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Mon, Jul 22, 2013
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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  

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