2018 XC Training Schedule
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Legacy: YOU GET TO DECIDE what it is.
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsRed GroupCOACHBlue GroupCOACHWhite GroupCOACHSilver GroupCOACH
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September 23-29route/explanationroute/explanationroute/explanationroute/explanation
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Sundayrest00restrestrestrest
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Mondayaerobic8.56.7Canyon CrestJGCannonKJCannonKJ RWKmartRW
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Tuesday at 5:45 AMmv0276.52 up, 7x1K cut downs with 2:30 rest (9th/10th graders do this run)bpsame but 6x1KJGnonenone
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Tuesday PMaerobic53JFK extended to Mariposa (9th/10th graders do this run too)KJ, DPJFKKJ DPOn track, 20x200. 2 up, 1 down BRING YOUR WATCH!RWOn track, 20x200. 2 up, 1 down BRING YOUR WATCH!BP
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Wednesday 5:44 AM threshold663 up, 2 at threshold, 1 down on bar graph loop. Bring GPS watchesRW, KJSame as RedRW KJnonenone
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Wednesday aerobic60.5Yarrow Grove community comfortable pace (9th and 10th graders core only, no PM run)JGoff, except for coreOn track, timed mile TT. 2 up, 2 downBPOn track, timed mile TT. 2 up,2 downKJ
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Thursday00no practiceno practiceno practiceno practice
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Friday aerobic86seattle group: up to 8 with 4x40 meters sprintsCanyon Springs group - JFK extended with 4x40 meter sprintscsCanyon Springs group - JFK extended with 4x40 meter sprintscsCanyon Springs group - JFK extended with 4x40 meter sprintscs
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Saturdayrace85Nike Twilight - boys varsity + 3 OYO on sunday morning easy shakeout Canyon Springs InvitationalCanyon Springs InvitationalCanyon Springs Invitational
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WeekTotal Miles48.533.7
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10Yearly Total525.2391
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Weekly Average52.539.1
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legacy: good athletes inspire themselves. great athletes inspire others
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsRed GroupCOACHBlue GroupCOACHWhite GroupCOACHSilver GroupCOACH
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September 16-22route/explanationroute/explanationroute/explanationroute/explanation
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Sundayrest00restrestrestrest
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Mondayaerobic + speed development86Bergamont via Krameria. Core, Then to Thundersky via OTP, return via OTP. 6x80 meter sprints at the parkJG, RWBergamont via Krameria. Core, Then to Thundersky via OTP, return via OTP. 6x80 meter sprints at the parkJG, RWto Bergamont normal direction. Core, then to Thundersky via Earhart neighborhood. 6x80 sprintsBP, KJto Bergamont normal direction. Core, then to Thundersky via Earhart neighborhood. 6x80 sprintsBP, KJ
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Tuesday aerobic75from Bergamont - Bar Graph fullrw, KJfrom bergamont, bar graph outerRW KJJFKBP, JGJFKBP, JG
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Wednesday race55Big 8 MeetBig 8 MeetBig 8 MeetBig 8 Meet
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Thursday at 6:00 AMeasy shake out50JFK Extended to Mariposa. ALL red group to run this, including 9th/10th gradersRWnonenonenone
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Thursdayaerobic5.95.9From Bergamont, 2xJFK dirt surface run. 9th/10th graders do 1xJFKKJ, JGfrom bergamont, 2xJFK dirt surface runBPfrom bergamont, 2xJFK dirt surface runbpfrom bergamont, 2xJFK dirt surface runbp
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Friday aerobic75.4grass run to berry and return via Roberts, Dauchy, Gentianbpgrass run to berry and backkj, csgrass run to berry and backjg, csgrass run to berry and backkj, jg, cs
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FRIDAY: Seattle Meeting after practice for all going on the trip
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Saturdayendurance13.510Long Run - Sophs do 12, freshman do 12Long run 10 mileslong run 8 mileslong run 7 miles
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WeekTotal Miles51.437.3
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9Yearly Total476.7357.3
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Weekly Average53.039.7
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legacy: day by day, choice by choice, it grows
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsRed GroupCOACHBlue GroupCOACHWhite GroupCOACHSilver GroupCOACH
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September 9-15route/explanationroute/explanationroute/explanationroute/explanation
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Sundayrest00restrestrestrest
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Monday at 5:45 AMaerobic and threshold503 miles with the TT group then 2mi at threshold (15 secs slower per mile than Saturday's pace)bp, dpnonenoneTime Trial for those needing itbp, dp
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Monday PMaerobic66From school, 2xJFK loop - dirt surfaceJG, RWFrom school, 2xJFK loop - dirt surfaceJG, RWFrom school, 2xJFK loop - dirt surfaceJG, RWFrom school, 2xJFK loop - dirt surfaceJG, RW
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Tuesday Mv02772 up, 4x40 meter sprints, then 8x800 cut downs with 2:00 restBP 2 up, 4x40 meter sprints, then 7x800 cut downs with 2:00 restJG, RW12 x firehouseKJ, DP12 x firehouseKJ DP
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Wednesday at 5:45 AMrecovery60Bar Graph RWnoneallnoneallnone
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Wednesday aerobic66From bergamont - Cole, mariposa, Porter, Krameria, to schoolKJ, JGFrom bergamont - Cole, mariposa, Porter, Krameria, to schoolbpfrom bergamont, cole mariposa, Dauchy, to schoolbpsame as whitebp
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Thursday at 5:45 AMaerobic at 7:00 mpm50JFK extended to MariposaRWnonenonenone
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ThursdayThreshold 97At Parsons 6xmile at threshold with :30 restKJ, JGAt Parsons 6x1200 at threshold with :30 restBPAt Parsons 4x1200 at threshold with :30 restbpAt Parsons 4x1200 at threshold with :30 restbp
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Friday at 6:00 AMaerobic65From school - bergamont loop, followed by Shutter islandRW, CS, DPFrom School - shutter islandRW, CS, DPfrom school - Bergamont loop, then on track 1 mile with 4x40 meters sprints KJ, BPsame as blueKJ BP
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Saturdayrace- Mt.Carmel77Mt. Carmel 2 up, race 2 downMt. Carmel 2 up, race 2 downMt. Carmel 2 up, race 2 downMt. Carmel 2 up, race 2 down
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WeekTotal Miles5738
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8Yearly Total425.3320
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Weekly Average53.240.0
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People will forget what your PR's were. They won't forget how kind you were. Legacy
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsRed GroupCOACHBlue GroupCOACHWhite GroupCOACHSilver GroupCOACH
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Sept 2-8route/explanationroute/explanationroute/explanationroute/explanation
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Sundayrest00restrestrestrest
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Monday - Labor Day on your ownaerobic1310Long run on your own, or in groups of similar abilityLong run on your own, or in groups of similar abilityRun up to 7 miles on your own or in groups of similar abilityRun up to 7 miles on your own or in groups of similar ability
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Tuesday Speed Dev + Aerobic77Grove Community full route with 10 second hill sprints on Grove Church drivewayJG, RWSame As RedJG, RWStrasbaugh route with 10 secon hill sprints on Grove Church DrivewayKJsame as WhiteKJ
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Wednesday at 5:45 AMrecovery60Bar Graph RWnoneallnoneallnone
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Wednesday Threshold77On the TT Loop, 1x4 miles threshold based off current race PR + 25 secondsallOn the TT Loop, 1x3 miles threshold based off current race PR + 25 secondsallOn the TT loop 1x2 miles at 25 secs slower than your current PR pace allOn the TT loop 1x2 miles at 25 secs slower than your current PR pace
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Thursday at 6:00 AMshake out run30JFK, easy pace.RW
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Thursdayaerobic5.95.9easy paced run on dirt/grass - trautwein out and backKJ, JGeasy paced run on dirt/grass - trautwein out and backKJ, JGeasy paced run on dirt/grass - trautwein out and backBPeasy paced run on dirt/grass - trautwein out and backBP
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Friday - Cool Breeze InviteRace 55cool breeze invitecool breeze invitecool breezecool breeze
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Saturdayaerobic recovery96easy paced runeasy paced runeasy paced runeasy paced run
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WeekTotal Miles55.940.9
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7Yearly Total368.3282
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Weekly Average52.640.3
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People will forget what your PR's were. They won't forget how kind you were. Legacy
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsRed GroupCOACHBlue GroupCOACHWhite GroupCOACHSilver GroupCOACH
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Aug 26 - Sep 1route/explanationroute/explanationroute/explanationroute/explanation
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Sundayrest00restrestrestrest
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Monday aerobic118.3Via Vista in reverse with bergamont warmup extensionKJ Overlook Trail in reverse with bergamont extensionBPfrom bergamont to corner of Cactus and Crystal View and back to schoolJG DPFrom Bergamont to Cactus and Dauchy and back to schoolJG
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Tuesday Hills8814 Firehouse with mileage to get to 8 ttlBP, JGB - 12xfirehouse. Girls - 12xNewbridgeRW KJ with GirlsGirls - 10xnew Boys 10 x Firehousesame as White
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Wednesday at 5:45 AMrecovery60Bar Graph RWnoneallnoneallnone
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WednesayThreshold4.54.5To Bergamont via JFK. Core, 5x40 meter sprints, back via LurinallTo Bergamont via JFK. Core, 5x40 meter sprints, back via LurinallTo Bergamont via JFK. Core, 5x40 meter sprints, back via LurinallTo Bergamont via JFK. Core, 5x40 meter sprints, back via Lurin
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ThursdayThreshold7.57.53 up, 2x1.5 mile threshold, 90 seconds rest at Parsons, 1.5 downKJ, JG3 up, 2x1.5 mile threshold, 90 seconds rest at Parsons, 1.5 downKJ, JG8-10x500 at BergamontBP8x500 at BergamontBP
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Friday at 6:00 AMshake out run30JFK, easy pace.RW
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Fridayaerobic75From bergamont, bar graph loop. Easy paceCSFrom bergamont, bar graph outer loop. Easy paceCS, BPJFKKJJFKJG
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Saturday - Cow RunRace + Aerobic96race. with Warmup and cool down total of 9 miles on the dayBPSame as Red but 7 TTL. Use your GPSDPRaceJGRace
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WeekTotal Miles5639.3
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6Yearly Total312.4241.1
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Weekly Average52.140.2
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Etch your name on hearts before it's etched on a tombstone. Legacy
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsRed GroupCOACHBlue GroupCOACHWhite GroupCOACHSilver GroupCOACH
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August 19-25route/explanationroute/explanationroute/explanationroute/explanation
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Sundayrest00restrestrestrest
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Monday aerobic8.56.7Canyon CrestRW, KJCannonJGKmartBPKmartCS
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Tuesday Endurance108.5via vista at 5:40 AMBP, CSCanyon crest at 5:40 AMRW, KJ15x250 at Orange Terrace Park at 3:00 PMKJ, RW15x250 at Orange Terrace Park at 3:00 PM.KJ, RW
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Wednesday at 5:45 AMaerobic50JFK extended to Mariposa - no sophs or froshRWnoneallnoneallnone
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Wednesayrecovery4.54.5From Bergamont to Movie theaters and back. Run on grass both waysallFrom Bergamont to Movie theaters and back. Run on grass both waysallFrom Bergamont to Movie theaters and back. Run on grass both waysallFrom Bergamont to Movie theaters and back. Run on grass both ways
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Thursdayaerobic86Speed development (8x20 seconds fast with jog recovery),at Thundersky. Return Via Grove Community route to JFK/WoodallSame, but return via OTP/Trautweinallsame as blueallSame as blueall
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Friday at 5:45 AMaerobic40Bar graph outer only - Sophomores and frosh in red group do this runRW
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Fridayaerobic5.55.5Sophomores and Frosh of red group just core, no PM runBP From Bergamont - Trautwein, OTP, Barton, Mariposa, Wood, schoolBPJFKCSJFK
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Saturday at 7:00 AMThreshold7.57.54 mile threshold at the TT loop, with 2 up and 1.5 down downBPsame as RedDP3 mile TTJG3 mile TT
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WeekTotal Miles5338.79th grade week ttl
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5Yearly Total256.4201.89th grade year ttl
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Weekly Average51.340.49th grade year max avg
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Legacy is worth thinking about because you're writing yours everyday
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsRed GroupCOACHBlue GroupCOACHWhite GroupCOACHSilver GroupCOACH
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August 12-18route/explanationroute/explanationroute/explanationroute/explanation
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