CFA XC Training
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PhaseMondayTuesdayWednesdayThursday FridaySaturdaySundayMintues/MilesCoaches Notes
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7/31/20171LR: 75-90Two Mile Time Trial40-50FR - 30 +strides40-50OFFoff245Baseline Time Trial at WOL Meet
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8/7/20171LR: 75-90Short Hills40-5040-5040-5040-50off315
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8/14/20171LR: 75-9040-5016 Minute Fartlek40-5040-50OFFRetreat335
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8/21/20171LR: 75-9040-50 +stridesMID-EASTERN CONFERENCE OPENER6x500 #1-#2 @ LT #3-#8 @Repition Pace (30 rest) PERFECT FORMOffOff270
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8/28/20172LR: 90-10540-50 +stridesLeg Speed: 10x20 seconds - 1 min jog40-5030 + LS@Jungle Run InviteOff (Recovery 20)285First all out effort at Jungle Run
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9/4/20172OffPR: Slow Start Fast Finish 90-100 with last 10 Fast@PARROTT ACADEMY40-5030 + LSOff (Recovery 20)260
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9/11/20172LR: 75-9040-50CI 8-10 x 1000 - 200 jog40-50Leg Speed: 20x20 seconds - 1 min jog@Adidas XC ChallengeOff310These are the weeks to make sure you are eating and resting well.
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9/18/20173LR: Fast Finish 90 with last 10-20 fast40-50@Fayettville Academy40-5020 minute ShakeoutOff (recovery 20)265
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9/25/20173LR: 80-9040-504xMile T Pace to goal RP - 1:30 Rest50-60SP: 16-20 x 200m - 200m jogTaTas Volunteer: Run 40 afterOff220
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10/2/20173LR: Fast Finish 100 with last 12 fast@ Mixed Gender Relay50-60SP: 10-12 x 400 w 200m jog50-60Off350
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10/9/20174PR: 65 - last 10 fastLeg Speed = 8x30 sec - 1min jog30 + LSCounty Championship40-60Landfall Grass Track - SP 6x800 w 400m jogOff260
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10/16/20174LR 90-10530-40CFIC CHAMPIONSHIPoffSP - 8-10 400w 200m jog40-50Off215WIN
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10/23/20174Leg Speed: 10x20 seconds - 1 min jogFR 1:00 on, 1:00 jog x 6-8OffShake Out: 30STATE CHAMPIONSHIP150
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KeyNormalFR=FartlekLR=Long RunSI = Speed IntervalsCI= Cruise IntervalSP=Speed Intervals
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LS = Long StridesPR = ProgressionT+ Tempo
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