PVXC

Week starting Sep 23, 2012

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Member Since:

Aug 06, 2007

Gender:

Male

Goal Type:

Highschool Champ

Running Accomplishments:

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

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

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Pine View XC Workouts
NOTES: practice held @ PVHS, schedule: Mon-Fri after school, AM-Level 3 M-F, Level 2 M/W/F, Level 1 optional, Varsity Girls M/W 5:45AM
weights and plyos held after PM practice on Mon/Wed
RACE - Fri (9/28) Cedar Invite (Cedar HS): 6-8th 3:30, JV Girls 4:00, JV Boys 4:30, Varsity Girls 5:00, Varsity Boys 5:30
LEVEL Week  Phase   Date   Mileage Workout
3A-Boys: Varsity (Mike, Casey, Byron, Colton, Jason, Braden, Abel, Matt) 16 IV M 24-Sep AM 4 3 miles E + 4xstadium hill sprints + 4x100F
    PM 8 4x30secF w/1 min rec+3x800I w/2min rec+3x1000T w/1 min rec w/Harts warm/cool
T 25-Sep AM 3 3 miles E
    PM 7.25 Michigan w/ 1mile warm/cool w/ striders
W 26-Sep AM 3 3 miles E
    PM 6 5 miles E + 2x400I
R 27-Sep AM 3 3 miles E
    PM 6 5 miles E + 4x200
F 28-Sep AM 3 3 miles E
    PM 7 RACE + warm/cool
S 29-Sep   8.5 4x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/2warm 1cool
Week Total 58.75  
LEVEL Week  Phase   Date   Mileage Workout
3-Girls: Varsity (Stoner, JP, Mia, Liz, Taylor, Nicole, Kaelie) 16 IV M 24-Sep AM 6.5 4x30secF w/1 min rec+3x800I w/2min rec+2x1000T w/1 min rec w/Pizza warm/cool
    PM 4 3 miles E + 4xstadium hill sprints + 4x100F
T 25-Sep AM 4 3 miles E w/ striders
    PM 3 3 miles E
W 26-Sep AM 6.25 Michigan w/ 1mile warm/cool
    PM 4 3 miles E + 2x400I
R 27-Sep AM 4 3 miles E + 4x200
    PM 3 3 miles E
F 28-Sep AM 3 3 miles E
    PM 7 RACE + warm/cool
S 29-Sep   6.5 3x(2minH+1minE, 1minH+30secE, 30secH+30secE) w/1warm 1cool
Week Total 51.25  
LEVEL Week  Phase   Date   Mileage Workout
2-Boys (Nick, Paul, Kyler, Josh, Krenshaw, Hunter, etc…) 16 IV M 24-Sep AM 4 3 miles E + 4xstadium hill sprints + 4x100F
    PM 6.5 4x30secF w/1 min rec+3x800I w/2min rec+2x1000T w/1 min rec w/Pizza warm/cool
T 25-Sep      
    PM 7.25 Michigan w/ 1mile warm/cool w/ striders
W 26-Sep AM 3 3 miles E
    PM 6 5 miles E + 2x400I
R 27-Sep      
    PM 5 4 miles E w/ striders
F 28-Sep AM 3 3 miles E
    PM 6 RACE + warm/cool
S 29-Sep   4 4 miles E  
Week Total 44.75  
                           
LEVEL Week  Phase   Date   Mileage Workout
2-Girls (Erin, Megan, Chancie, etc…) 16 IV M 24-Sep AM 4 3 miles E + 4xstadium hill sprints + 4x100F
    PM 5.5 4x30secF w/1 min rec+2x800I w/2min rec+2x1000T w/1 min rec w/Pizza warm/cool
T 25-Sep      
    PM 7.25 Michigan w/ 1mile warm/cool w/ striders
W 26-Sep AM 3 3 miles E
    PM 4 3 miles E + 2x400I
R 27-Sep      
    PM 4 3 miles E + 4x200
F 28-Sep AM 3 3 miles E
    PM 6 RACE + warm/cool
S 29-Sep   3 3 miles E
Week Total 39.75  
LEVEL Week  Phase   Date   Mileage Workout
1 16 IV M 24-Sep AM 3 3 miles E (optional)
    PM 4 3 mile E + 4xstadium hill sprints + 4x100F
T 25-Sep      
    PM 5 2 mile Tempo w/ 1 mile warm/cool w/ striders
W 26-Sep AM 3 3 miles E (optional)
    PM 4 3 miles E + 2x400I
R 27-Sep      
    PM 4 3 miles E + 4x200
F 28-Sep AM 3 3 miles E (optional)
      5 RACE + warm/cool
S 29-Sep   3 3 miles E
Week Total 25-39  

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