2016 XC Workouts
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2016 Canal Winchester Cross Country Workouts- Cycle 5
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Group #1
Group #2
Group #3
Group #4 & 5
Group L
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Oct-10MonLong at Slate Run976411
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Oct-11Tue
16-18 Minute Threshold + 1x800m @ 5k
65546
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Oct-12WedEasy / Cross Train647
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Oct-13Thu4 x 800m efficiency surges66546
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Oct-14FriEasy54435
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Oct-15SatOCC Championship65547
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Oct-16Sunoff
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3831251942
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Oct-17MonLong876510
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Oct-18TueMedium Kenyan75437
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Oct-19Wed
4x800m Intervals w/ = rest + 400m jog
65446
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Oct-20ThuEasy / Cross Train5446
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Oct-21FriEasy43335
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Oct-22SatDistrict Championship65546
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Oct-23Sunoff
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3629261840
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Group #1Ethan
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Group #2Evan, Will, Reece
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Group #3James, Matt, Jared, Trey, Paige, Katelyn
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Group #4Avery, Cory, Zach, Austin, Gage, Caden, Orlando, Scotty, Allison, Ashley, Kalee, Miaya, Abby,
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Alexis, Hannah, Kara, Kassidy, Ava, Bethany, Tommy, Drew, Erica, Kaitlyn
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Group #5Lonzell, Jake, Amber, Corinne, Jacob, Ayiana, Sophia, Lauren, Rylee, Tara
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Group LLuke
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Cycle 6
Cycle 5
Cycle 4
Cycle 3
Cycle 2
Cycle 1
Season
Summer
Summer Log
Mission Impossible