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Cross Country Training Log 2006
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Friday, September 1 |
20 min(4x100m
sprints), weight training, 20 min(4x100m sprints)
|
easy |
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Saturday, September 2 |
Active
rest |
off |
|
Sunday, September 3 |
Active
rest |
off |
|
Monday, September 4 |
55
min, including 4 sand-hill loops (run was cut short due to the
heat--92). |
tough |
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Tuesday, September 5 |
25 min (4x100m
sprints), weight training, 25 min |
easy |
|
Wednesday, September
6 |
20 min warm-up, 4x1
mile cruise intervals, 10 min cool-down |
medium |
|
Thursday, September 7 |
80 min hilly run |
tough |
|
Friday, September 8 |
25 min (4x100m
sprints), weight training, 25 min (4x100m sprints) |
easy |
|
Saturday, September 9 |
Active rest |
off |
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Sunday, September 10 |
Active rest |
off |
|
Monday, September 11 |
70 min (train tracks)
|
medium |
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Tuesday, September 12 |
20 min warm-up,
2x12min cruise intervals, 10 min cool-down |
medium |
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Wednesday, September
13 |
60 min, 3x 1 min
fartlek, weight training |
medium |
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Thursday, September
14 |
20 min warm up, 5x1k
cruise intervals, 10 min cool-down |
medium |
|
Friday, September 15 |
20 min
fartlek |
easy |
|
Saturday, September
16 |
Woodbridge
Invitational |
hard |
|
Sunday, September 17 |
Active rest |
off |
|
Monday, September 18 |
50 min run (2 morning
courses) |
easy |
|
Tuesday, September 19 |
20 min warm-up, 20
tempo, 1k @ race pace, 1k cool down |
medium |
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Wednesday, September
20 |
50 min with 1k at
tempo, 1k cool down |
easy |
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Thursday, September
21 |
50 min fartlek |
restrained |
|
Friday, September 22 |
Active
rest |
off |
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Saturday, September
23 |
Bell-Jeff
Invitational |
hard |
|
Sunday, September 24 |
Active rest |
off |
|
Monday, September 25 |
35 min, 8x100 meter
sprints |
restrained |
|
Tuesday, September 26 |
Active rest |
off |
|
Wednesday, September
27 |
Sante Fe League
Meet #1 |
hard |
|
Thursday, September
28 |
60 min run |
off |
|
Friday, September 29 |
35 min, 8x100 meter
sprints |
easy |
|
Saturday, September
30 |
10 min warm-up, 1500m,
1000m, 500m race pace repeats with 1/2 recovery, 10 min cool
down |
tough |
|
Sunday, October 1 |
Active Rest |
off |
|
Monday, October 2 |
80 min hilly run |
medium |
|
Tuesday, October 3 |
Anaerobic specificity run |
hard |
|
Wednesday, October 4 |
30 min easy fartlek run |
easy |
|
Thursday, October 5 |
Tempo run |
medium |
|
Friday, October 6 |
30 min easy fartlek run |
easy |
|
Saturday, October 7 |
Anaerobic specificity run |
hard |
|
Sunday, October 8 |
Active rest |
off |
|
Monday, October 9 |
Tempo run |
restrained |
|
Tuesday, October 10 |
20 min run |
easy |
|
Wednesday, October 11 |
Sante Fe League Meet #2 |
hard |
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Thursday, October 12 |
Recovery run |
easy |
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Friday, October 13 |
60 min aerobic run |
easy |
|
Saturday, October 14 |
10 min warm-up, 5x 1k
@ goal race pace, 10 min cool down |
hard |
|
Sunday, October 15 |
20 min recovery jog |
easy |
|
Monday, October 16 |
60 min aerobic
running |
easy |
|
Tuesday, October 17 |
Anaerobic
specificity |
hard |
|
Wednesday, October 18 |
Recovery run |
easy |
|
Thursday, October 19 |
Off |
off |
|
Friday, October 20 |
Mt. Sac
Invitational |
hard |
|
Saturday, October 21 |
Long recovery run |
easy |
|
Sunday, October 22 |
Recovery run |
easy |
|
Monday, October 23 |
15 min warm-up,
16x 45 wind sprints with 100m jog, 10 min cool down |
medium |
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Tuesday, October 24 |
Recovery run |
easy |
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Wednesday, October 25 |
Anaerobic
specificity,
or 3k time trial |
hard |
|
Thursday, October 26 |
Recovery run with 3x
300 fast |
easy |
|
Friday, October 27 |
Recovery long run |
easy |
|
Saturday, October 28 |
10 min warm-up, 5x
1k @ goal race pace, 10 min cool down |
hard |
|
Sunday, October 29 |
Recovery run |
easy |
|
Monday, October 30 |
5 min warm-up, 16x 45
wind sprints with 100m jog, 10 min cool down |
medium |
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Tuesday, October 31 |
Recovery jog |
easy |
|
Wednesday, November 1 |
Sante
Fe League Finals |
hard |
|
Thursday, November 2 |
Easy fartlek run |
easy |
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Friday, November 3 |
Fast relaxed running,
3x200 meters |
easy |
|
Saturday, November 4 |
3k time trial |
hard |
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Sunday, November 5 |
Long jog |
easy |
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Monday , November 6 |
12x 45 meter wind
sprints with 100 m jog recovery |
medium |
|
Tuesday, November 7 |
Easy fartlek run |
easy |
|
Wednesday, November 8 |
1 mile time trial |
tough |
|
Thursday, November 9 |
Easy jogging |
easy |
|
Friday, November 10 |
Easy jogging |
easy |
|
Saturday, November 11 |
C.I.F. Prelims |
hard |
|
Sunday, November 12 |
Recovery run |
easy |
|
Monday, November 13 |
12-16 x 45 meter
wind sprints |
medium |
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Tuesday, November 14 |
Easy fartlek |
easy |
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Wednesday, November 15 |
3k Time trial |
hard |
|
Thursday, November 16 |
Easy fartlek |
easy |
|
Friday, November 17 |
Off |
off |
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Saturday, November 18 |
C.I.F
Finals |
hard |
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Sunday, November 19 |
Recovery run |
easy |
|
Monday, November 20 |
12-16 x 45 meter wind
sprints |
medium |
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Tuesday, November 21 |
Easy fartlek |
easy |
|
Wednesday, November 22 |
3k Time trial |
hard |
|
Thursday, November 23 |
Easy fartlek |
easy |
|
Friday, November 24 |
Off |
off |
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Saturday, November 25 |
California State
Meet |
hard |
|
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