2017 XC training schedule
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsVarsity level boys (RED)varsity level girls (BLUE)JV Level (White)Max 9th grade milesSilverAssigned coach
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August 13-19route/explanationroute/explanationroute/explanation
route/explanation
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Sundayrest00restrestrest0rest
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Monday AMaerobic77cannoncannonCannon5.5KmartRBW: bp, dp, jg. S:kj
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Tueday AMaerobic77BonanzaBonanzaBonanza, turn at Washington5Bonanza, turn at WashingtonAll
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Tuesday PMaerobic50JFK two lapsoffoffoffSoholt
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Wednesday AMtime trial - MV02771.4 up, 1.4 down. TT # 2. Some will go 4 miSame.TT #25.8TT # 2all
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Wednesday PMAerobic44JFK extendedJFK extended (lauren only)none3soholt
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Thursdayaerobic86Yarrow extended. 4x150 with 250 jog recovery at school following route: http://www.gmap-pedometer.com/?r=7119102Yarrow, thru park. 4x150 with250 jog recoverystrasbaugh5strasbaughRB: bp, jg. WS: cs, kj
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Fridayaerobic66Bar graph with 15 minutes at threshold pace in middle Bar graph with 15 minutes at threshold pace in middleBar graph with 5x2:00 fartlek (2:00 jog recover)62 up, on track, 12x200, 1 down. working on paceRBW: all but kj S: kj
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Saturday at 6:30 AMaeroic13.611From Bonaminio Park Route: http://www.gmap-pedometer.com/?r=6675120From Bonaminio Park Route: http://www.gmap-pedometer.com/?r=6675126from Bonaminio Park8on Mt. Rubidouxall
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WeekTotal Miles57.6489th grade week ttl38.3
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4Yearly Total204.3170.49th grade year ttl113.6
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Weekly Average51.142.69th grade year max avg28.4
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"Why don't we just stop looking at skin color to determine our neighbor's worth, and instead judge them by the content of their character?" - ML King. Thinc Diphrunt
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsVarsity level boys (RED)varsity level girls (BLUE)9th graders and rookiesMax 9th grade milesRookies - just starting out (SILVER)Assigned coach
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Mammoth camp trainingroute/explanationroute/explanationroute/explanationextras
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Sundayaerobic66Mammoth Rock TrailMammoth Rock TrailMammoth Rock trail from trailhead4Core-Agility routine at park near condos
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Monday AMaerobic6.56.5Downtown runDowntown run9th graders, uc rookies - end at the road where trail ends5.5icing immediately following in creek by the condos
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Monday PMaerobic434 miles easy on dirt trails near Shady Rest. 5x60 accels on grasss3 miles easy on dirt trails. 5x80 meter accels9th graders and uc rookies. No run, just light warmup and accels1Agility Core routine
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Tueday AMaerobic66Convict lake. 2xuphill some did 3xConvict Lake most did 2xhill LP 3xConvict Lake0icing in lake, team photo
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Tuesday PMaerobic00Hiking up the lake trailHiking up the lake trailHiking up the lake trail
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Wednesday AMAerobic5.85.8Reds MeadowReds MeadowReds Meadow5.8
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Wednesday PMspeed development533 up, 8x200 at 800 pace 1 down1 up, 8x200 at 800 pace, 1 down1 up, 8x200 at 800 pace, 1 down3agility core session
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Thursdayaerobic1211Sherwin Creek road out and back. AS did 1 extraSherwin Creek road out and back Sherwin Creek road out and back 8Some freshmen did 6.5
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Fridayaerobic56Recovery pace around Horseshoe and Lake MaryRecovery pace around Horseshoe and Lake Mary LP did 1 extraRecovery pace around Horseshoe and Lake Mary LP did 1 extra5
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SaturdayMv0266warm up . 2.5 m TT, cool down. 6 total mileswarm up . 2.5 m TT, cool down. 6 total mileswarm up . 2.5 m TT, cool down. 6 total miles6
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WeekTotal Miles50.347.39th grade week ttl34.3
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3Yearly Total146.7122.49th grade year ttl75.3
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Weekly Average48.940.89th grade year max avg25.1
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Pledge yourself to being positive about the challenges ahead. Lead by setting a good example. What is hard is doable. What is easy doesn't help. Thinc diphrunt
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsVarsity level boys (RED)varsity level girls (BLUE)JV Level (WHITE)Max 9th grade milesRookies - just starting out (SILVER)Assigned coach
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July 31- August 5route/explanationroute/explanationroute/explanation
route/explanation
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Sundayrest00restrestrest0off
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Monday AMaerobic97Canyon Crestcannoncannon5kmartRB: bp. W: jg. S: kj
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Tuesdayaerobic66Hill repeats behind MillerHill repeats behind Millerhill repeats behind miller4JFK + 5 stadium step circuitsall on hills. S: KJ
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Tuesday at 5:30 PMaerobic43.1JFK extended, easy paceoptional JFK onlyoff0offGriesinger
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WednesdayAerobic87.5Grove community, full route, 4x200 on trackGrove community, full route, 4x200 on trackGrove community, cut thru park + 4x2004half strasbaughRB: bp. W: JG S: KJ
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Wednesday at 5:30 PMaerobic30JFK before mammoth meetingoffoff0offJanes
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ThursdayMv025.45.4Time Trial #1 1.25 up, 1.4 down Time Trial #1 1.25 up, 1.4 down Time Trial #1 + warmup and cooldown5Time Trial #1 + warmup and cooldownall
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Fridayaerobic11.410.2Via Vista starting by Wood, Lurin, ColeVia VistaCanyon Crest5KmartRBW all S: kj
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Saturdayrest00offoffoff0off
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WeekTotal Miles46.839.29th grade week ttl23
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2Yearly Total96.475.19th grade year ttl41
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Weekly Average48.237.69th grade year max avg20.5
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History changed when Columbus thought differently: "Perhaps I can get East by going West?" - how will you thinc diphrunt this week?
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsVarsity level boys (RED)varsity level girls (BLUE)JV Level (WHITE)Max 9th grade milesRookies - just starting out (SILVER)Assigned coach
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July 23-29route/explanationroute/explanationroute/explanationroute/explanation
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Sundayrest00restrestrest0off
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Monday AMaerobic66Trautwein to Bush & Berry and back from BergamontTrautwein to Bush & Berry and back from BergamontTo Berry street and back2bergamont loopRB: bp. W: jg. S: kj
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Tuesdayaerobic6.85.3CannonKmartkmart2to JFK and back on WoodR: bp, BW: jg.CS S: kj
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Tuesday PMaerobic50Strasbaughoffoff0offsoholt and peters
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WednesdayAerobic8.28.2Mammoth TT loop x 2Mammoth TT loop x 2up to full course3Coach Janes to determine, up to 3 milesbp at finish line and roving. JG at Dauchy/Krameria.
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Thursdayaerobic + speed dev6.64.2Bar graph, followed by 5x80 meters sprintsHalf Strasbaugh followed by 5x80 sprintsHalf Strasbaugh3Coach Janes to determine, up to 3 milesR: jg B,W: bp,cs
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Fridayaerobic53.2JFK extended to MariposajfkJFK3JFKall
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Saturdayaerobic12912 miles9 milesup to 9 miles5will run the canal out and backall
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WeekTotal Miles49.635.99th grade week ttl18
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1Yearly Total49.635.99th grade year ttl18
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Weekly Average49.635.99th grade year max avg18.0
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Real adventure is defined best as a journey from which you do not come back as the same person.
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