Distance Training, Week 4, March 9-13, 2020
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MondayTuesdayWednesdayThursday*FridaySaturdayTOTAL WEEKLY MINUTES
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AuxiliaryPlyometrics
bands/glutes + pushups
plankstrack circuits/yogaCT/strides*Patriot Invite (Anderson), 12:30pm bus leaves! (Campbell out :( )
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* LOG*Parent Meeting, 6:30pm, Cafeteria*see separate tab for WO groupsMeet in GBR or 232 after CD*Captains' practice - Matt/Braelyn in charge
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Group 1LR w/ T CT w/ stridesLadder on TrackCT w/ circuitsCT w/ strides200-220 min
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Cara Maitane12 min @ T35min10 WU/10 CD30 min30-35 minRacers: 15 min (+ events)Race or CT Sat
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Ava Abby45 min total3 track strides
2x200/2x800/2x400/2x200
3-4 short, fast strides
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Tyler IzzyIzzy - Flys(see tab for more)
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Daikidynamics/2 stridesEveryone else:
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25 min
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Group 2LR w/ T
CT w/ strides or flys
Ladder on TrackCT w/ circuitsCT w/ strides220-250 min
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Kaila Livanet12-15 min @ T35 min12 WU/10 CD30-35 min35 minRacers: 15-20 min (+ events)Race or CT Sat
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Brooke Daisy45-50 min total3 track strides
2x200/2x800/2x400/2x200
3-4 short, fast strides
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Lucero TaylorLiv, Mikey, Elijah, Daisy, Luce, Taylor, Jackson - Flys (see below)dynamics/2 strides
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Brayden Alex
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Mikey BraelynEveryone else:
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Tristin Elijah25 min
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Arturo?
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Jack Jackson
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Group 3LR w/ T
CT w/ strides or flys
Ladder on TrackCT w/ circuitsCT w/ strides240-255 min
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Taige (bike this week)
10 min @T x2 (2-3 min jog break)35 min15 WU/10 CD30-35 min35 min20 minRace/CT Sat + 15 min shakeout Sun
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Uriel
Uriel - Flys (see below)
2x200/2x800/2x400/2x200
4 short, fast strides(+ events)
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Michael50-55 min total
Michael - 4 track strides
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dynamics/2 strides
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Group 4LR w/ TCT w/ flys (4)Ladder on TrackCT w/ circuitsCT w/ strides260-290 min
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Matt (Mon/Tues flop)
20 min @T35-40 min2x200/2x400/1x800/2x400/2x20030min35-40 min20 minRace Sat + 15 min shakeout Sun
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Stefanie*Flys: jog 100, 50 lead-in, 50 all-out x4(easier CT b/c of long WO Wed!)4 short, fast strides(+ events)
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60 min total12-15 WU/10 CD
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*Matt - weightsdynamics/2 strides
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*Matt - weights Wed or Thurs
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LR - Long Run
CT - easy/maintenance
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T - TempoWed WO - see tab!
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Weekly Notes:
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- Matt/Mikey out Mon; switch Mon/Tues plan (CT treadmill on Mon @ hotel, weights Sun?)
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- Campbell out Fri & Sat (Latin Covention). Hate it, but have to miss this one. I would like somone to record splits (who is comfortable doing so) for our events, and also be in charge of keeping me updated!
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- PARENT MEETING 6:30PM IN CAFETERIA ON TUESDAY
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- Everyone has a track WO on Wed! (see tab for breakdown...goal times coming soon)
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- Meet is on Saturday @ Anderson. Expect to come, even if you aren't racing - you should still be DRESSED to run in or outside! Make sure you are actively supporting your teammates during their events. Similar to 1st meet, bring $ for pizza.
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- Check weather each morning; might be some rain this week, but we will still be outside every day!
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- Meet spots for Sat will be determined Tues evening, we will let you know Wed. Baton handoffs most likely Fri with Blakey at end of practice for those in relays.
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- Remember to meet in Cafeteria no later than 3:50 Monday to LOG (I have your paper logs to fill out, please bring a pen/pencil). To make things go faster, you should already have looked over what you did last week! Make sure you are being honest with what you actually did and not simply copying down last week's plan.
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No prize this week, but thanks for reading :)
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