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View XC Workouts |
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| NOTES: |
practice held @ PVHS, schedule: Mon-Fri after
school, AM-T/W/R @ 6:00 |
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RACE - PreFoot @ Amer. Fork
(Varsity who are traveling to Phoenix for NXR) |
| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Boys |
22 |
|
M |
29-Oct |
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PM |
7 |
2000 Time Trial + 2x1000 I,
3min rec, w/ DI warm/cool |
| T |
30-Oct |
AM |
3 |
3 miles E |
| |
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PM |
8.25 |
Michigan w/ DI warm/cool |
| W |
31-Oct |
AM |
3 |
3 miles E |
| |
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PM |
5 |
4 miles E + striders |
| R |
1-Nov |
AM |
3 |
3 miles E |
| |
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PM |
6 |
5 miles E + 4x200 |
| F |
2-Nov |
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PM |
5 |
5 miles E w/ 3x fartleks |
| S |
3-Nov |
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7 |
RACE - PreFoot @ AF /
non-racers 7 miles w/ 3 miles Hard |
| Week
Total |
47.25 |
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| LEVEL |
Week |
Phase |
|
Date |
|
Mileage |
Workout |
| 3-Girls |
22 |
|
M |
29-Oct |
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| |
|
PM |
6 |
2000 Time Trial + 2x1000 I,
3min rec, w/ Harts warm/cool |
| T |
30-Oct |
AM |
3 |
3 miles E |
| |
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PM |
7.25 |
Michigan w/ Harts warm/cool |
| W |
31-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
5 |
4 miles E + striders |
| R |
1-Nov |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E + 4x200 |
| F |
2-Nov |
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| |
|
PM |
4 |
4 miles E w/ 3x fartleks |
| S |
3-Nov |
|
7 |
RACE - PreFoot @ AF /
non-racers 7 miles w/ 3 miles Hard |
| Week
Total |
42.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 2-Boys (Nick, Paul, Kyler, Josh, Krenshaw,
Hunter, etc…) |
22 |
|
M |
29-Oct |
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| |
|
PM |
6 |
2000 Time Trial + 2x1000 I,
3min rec, w/ Harts warm/cool |
| T |
30-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
Michigan w/ Harts warm/cool |
| W |
31-Oct |
AM |
3 |
3 miles E |
| |
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PM |
5 |
4 miles E + striders |
| R |
1-Nov |
AM |
3 |
3 miles E |
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PM |
4 |
4 miles E + 4x200 |
| F |
2-Nov |
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PM |
4 |
4 miles E |
| S |
3-Nov |
|
8 |
8 miles w/ 3 miles Hard |
| Week
Total |
43.25 |
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| LEVEL |
Week |
Phase |
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Date |
|
Mileage |
Workout |
| 2-Girls (Erin, Megan, Chancie, etc…) |
22 |
|
M |
29-Oct |
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| |
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PM |
6 |
2000 Time Trial + 2x1000 I,
3min rec, w/ Harts warm/cool |
| T |
30-Oct |
AM |
3 |
3 miles E |
| |
|
PM |
7.25 |
Michigan w/ Harts warm/cool |
| W |
31-Oct |
AM |
3 |
3 miles E |
| |
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PM |
4 |
3 miles E + striders |
| R |
1-Nov |
AM |
3 |
3 miles E |
| |
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PM |
4 |
4 miles E + 4x200 |
| F |
2-Nov |
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PM |
3 |
3 miles E |
| S |
3-Nov |
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6 |
6 miles w/ 2 miles Hard |
| Week
Total |
39.25 |
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| LEVEL |
Week |
Phase |
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Date |
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Mileage |
Workout |
| 1 |
22 |
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M |
29-Oct |
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| |
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PM |
5.25 |
2000 Time Trial + 1000 I,
3min rec, w/ Harts warm/cool |
| T |
30-Oct |
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| |
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PM |
5.5 |
1 set Michigan w/ Harts
warm/cool |
| W |
31-Oct |
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PM |
4 |
3 miles E + striders |
| R |
1-Nov |
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PM |
4 |
4 miles E + 4x200 |
| F |
2-Nov |
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PM |
3 |
3 miles E |
| S |
3-Nov |
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3 |
3 miles E w/ 1 mile Hard |
| Week
Total |
24.75 |
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