| |
Cross Country Training
Log
*Juniors,
Sophomres, & Freshmen subtract 10 minutes, 20 minutes, and 30
minutes respectively to the LSD runs.
|
Monday, July 2 |
75 min; 4strides |
LSD |
|
Tuesday, July 3 |
20 min; 7
alactic hill reps; drills; 10 min; weights |
Easy |
|
Wednesday, July 4 |
55 min; 4 strides |
LSD |
|
Thursday, July 5 |
20 min; drills; 10 min;
weights |
Easy |
|
Friday, July 6 |
40 min; 7 sprints; 10 min |
Easy |
|
Saturday, July 7 |
60 min w/ stepping stones |
LSD w/SS |
|
Sunday, July 8 |
Active Rest |
Off |
|
Monday, July 9 |
70 min; 4 strides |
LSD |
|
Tuesday, July 10 |
50 min; drills; weights |
Easy |
|
Wednesday, July 11 |
90 min; 4 strides |
LSD |
|
Thursday, July 12 |
50 min; drills; weights |
Easy |
|
Friday, July 13 |
40 min; 7 alactic hill reps |
Easy |
|
Saturday, July 14 |
70 min; 4 strides, weights |
LSD |
|
Sunday, July 15 |
Active Rest |
Off |
|
Monday, July 16 |
60 min w/ 20
min @ marathon pace |
LSD w/ MP |
|
Tuesday, July 17 |
50 min; 7 alactic hill
reps; drills, weights |
Easy |
|
Wednesday, July 18 |
100 min; 4 strides |
LSD |
|
Thursday, July 19 |
50 min; drills; weights |
Easy |
|
Friday, July 20 |
50 min; 7 sprints |
Easy |
|
Saturday, July 21 |
80 min w/ stepping stones |
LSD w/ SS |
|
Sunday, July 22 |
Active Rest |
Off |
|
Monday, July 23 |
110 min; 4 strides |
LSD |
|
Tuesday, July 24 |
50 min; drills; weights |
Easy |
|
Wednesday, July 25 |
80 min; 4 strides |
LSD |
|
Thursday, July 26 |
60 min; drills; weights |
Easy |
|
Friday, July 27 |
60 min; 8 alactic hill reps |
Easy |
|
Saturday, July 28 |
90 min w/
stepping stones |
LSD w/SS |
|
Sunday, July 29 |
Active Rest |
Off |
|
Monday, July 30 |
80 min; 4 strides |
LSD |
|
Tuesday, July 31 |
30 min; drills; weights |
Easy |
|
Wednesday, August 1 |
60 minutes |
Easy |
|
Thursday, August 2 |
1 mile time trial |
Quality |
|
Friday, August 3 |
Off |
|
|
Saturday, August 4 |
30 minutes, 8 sprints |
|
|
Sunday, August 5 |
90 minutes |
LSD |
|
Monday, August 6 |
5 x 1k cruise intervals |
|
|
Tuesday. August 7 |
30 minutes |
|
|
Wednesday, August 8 |
100 minutes |
LSD |
|
Thursday, August 9 |
45 minutes, 8 alactic hill reps |
|
|
Friday, August 10 |
4 x1k cruise intervals |
|
|
Saturday, August 11 |
Off |
|
|
Sunday, August 12 |
Off |
|
|
Monday. August 13 |
70 minutes on short
steep hill circuits |
|
|
Tuesday, August 14 |
60 minutes |
|
|
Wednesday, August 15 |
100 minutes hilly run |
|
|
Thursday, August 16 |
60 minutes, 8 sprints |
|
|
Friday, August 17 |
60 minutes |
|
|
Saturday, August 18 |
70 minutes, 6 x1k
cruise intervals |
|
|
Sunday, August 19 |
40 minutes YOYO |
|
|
Monday, August 20 |
80 minutes hilly run |
|
|
Tuesday, August 21 |
60 minutes |
|
|
Wednesday, August 22 |
LEGG LAKE SUMMER ALL
COMERS-2 MILES, 70 minutes |
|
|
Thursday, August 23 |
60 minutes |
|
|
Friday, August 24 |
100 minutes, 8 sprints |
|
|
Saturday, August 25 |
70 minutes, 6 x 1k
cruise intervals |
|
|
Sunday, August 26 |
60 minutes |
|
|
Monday, August 27 |
60 minutes, 500s @ dp |
|
|
Tuesday, August 28 |
30 minutes |
|
|
Wednesday, August 29 |
30 minutes |
|
|
Thursday, August 30 |
30 minutes |
|
|
Friday, August 31 |
30 minutes |
|
|
Saturday, September 1 |
60 minutes, 800s @ dp |
|
|
Sunday, September 2 |
Active rest |
|
|
Monday,
September 3 |
95 minutes |
|
|
Tuesday,
September 4 |
70 minutes, with 4 or 5
sand hill loops |
|
|
Wednesday,
September 5 |
20 minutes, sprints |
|
|
Thursday,
September 6 |
65 minutes, 7 x 1k
cruise intervals |
|
|
Friday,
September 7 |
20 minutes, strides |
|
|
Saturday,
Saturday, September 8 |
FASTBACK SHOOTOUT, 60 minutes |
|
|
Sunday,
September 9 |
30 minutes YOYO |
|
|
Monday,
September 10 |
95 minutes |
|
|
Tuesday,
September 11 |
70 minutes, 5 or 6 sand
hill loops |
|
|
Wednesday,
September 12 |
20 minutes, sprints |
|
|
Thursday,
September 13 |
65 minutes, 7 x1k
cruise intervals, |
|
|
Friday,
September 14 |
20 minutes, strides |
|
|
Saturday,
September 15 |
MT. CARMEL INVITATIONAL, 60 minutes |
|
|
Sunday,
September 16 |
30 minutes |
|
|
Monday.
September 17 |
95 minutes with sand
hill circuits |
|
|
Tuesday,
September 18 |
25 minutes, strides |
|
|
Wednesday,
September 19 |
SANTE FE LEAGUE MEET#1, 70 minutes |
|
|
Thursday,
September 20 |
40 minutes |
|
|
Friday,
September 21 |
20 minutes |
|
|
Saturday,
September 22 |
BELL-JEFF INVITATIONAL, 60
minutes |
|
|
Sunday,
September 23 |
30 minutes YOYO |
|
|
Monday,
September 24 |
75 minutes |
|
|
Tuesday,
September 25 |
8 x 400 at gp w/ 200
float |
|
|
Wednesday,
September 26 |
30 minutes |
|
|
Thursday,
September 27 |
5 x1k cruise interval,
stepping stones, combo w hills? |
|
|
Friday,
Septmber 28 |
30 minutes |
|
|
Saturday,
September 29 |
60 minutes surging the
Mt. S.A.C. hills |
|
|
Sunday,
September 30 |
25 minutes |
|
|
Monday,
October 1 |
75 minutes w/ several
surges @gp |
|
|
Tuesday,
October 2 |
30 minutes |
|
|
Wednesday,
October 3 |
SANTE FE LEAGUE MEET #2,
60 minutes |
|
|
Thursday,
October 4 |
40 minutes |
|
|
Friday,
October 5 |
45 minutes |
|
|
Saturday,
October 6 |
5 x 1k @ gp w/ 1:35
recovery |
|
|
Sunday,
October 7 |
25 minutes |
|
|
Monday,
October 8 |
75 minutes |
|
|
Tuesday, October 9 |
5 x 1k @ gp w/ 1:25
recovery, or (800 @ 2m pace) |
|
|
Wednesday, October 10 |
30 minutes |
|
|
Thursday, October 11 |
4 x 2k cruise intervals
@ 10 k pace with 3 min recovery |
|
|
Friday, October 12 |
25 minutes |
|
|
Saturday, October 13 |
PALOS VERDES
INVITATIONAL , 5 x 1k @ gp with 1:15 recovery |
|
|
Sunday, October 14 |
|
|
|
Monday, October 15 |
75 minutes |
|
|
Tuesday, October 16 |
30 minutes( 4 x1k w/ 1
minute recovery, 4 x 400 mile pace reps)???? |
|
|
Wednesday, October 17 |
SANTE FE LEAGUE MEET #3 |
|
|
Thursday, October 18 |
20 minutes |
|
|
Friday, October 19 |
MT. S.A.C. INVITATIONAL |
|
|
Saturday, October 20 |
40 minutes |
|
|
Sunday, October 21 |
Active rest |
|
|
Monday, October 22 |
75 minutes |
|
|
Tuesday, October 23 |
Mile pace workout |
|
|
Wednesday, October 24 |
40 minutes |
|
|
Thursday, October 25 |
35 minutes w/ surges |
|
|
Friday, October 26 |
COUGAR 2 MILER |
|
|
Saturday, October 27 |
20 minutes |
|
|
Sunday, October 28 |
60 minutes YOYO |
|
|
Monday, October 29 |
16 x 45 meter wind
sprints with 100 meter recovery, (mile pace workout?) |
|
|
Tuesday, October 30 |
20 minutes fartlek |
|
|
Wednesday, October 31 |
SANTE FE LEAGUE FINALS |
|
|
Thursday, November 1 |
30 minutes |
|
|
Friday, November 2 |
20 minutes w/ 3 x 200 |
|
|
Saturday, November 3 |
2400 meter time trial |
|
|
Sunday, November 4 |
60 minutes YOYO |
|
|
Monday, November 5 |
12 x 45 meter wind
sprints w/ 100 meter recovery |
|
|
Tuesday, November 6 |
30 minutes fartlek |
|
|
Wednesday, November 7 |
1600 meter time trial |
|
|
Thursday, November 8 |
30 minutes |
|
|
Friday, November 9 |
Active rest |
|
|
Saturday, November 10 |
C.I.F. PRELIMS |
|
|
Sunday, November 11 |
|
|
|
Monday, November 12 |
|
|
|
Tuesday, November 13 |
|
|
|
Wednesday, November 14 |
|
|
|
Thursday, November 15 |
|
|
|
Friday, November 16 |
|
|
|
Saturday, November 17 |
C.I.F. FINALS |
|
|
Sunday, November 18 |
|
|
|
|
|
