Saturday Mar 10 |
 | Note | |
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| Rest day today...had to take the sat's all morning. |
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| C • SAT's 3 |
Friday Mar 9 |
| Track practice 40:00 [3] 5.0 mi (7:59 / mi) | |
| shoes: ancient cross-country shoes |
| alternating 10 minutes easy, 3 minutes hard for just under 40 minutes. |
| Track practice 12:00 [3] 1.25 mi (9:36 / mi) | |
| shoes: ancient cross-country shoes |
| 800-600-400-200, with some rest in between |
Thursday Mar 8 |
| Track practice 45:00 [3] 4.0 mi (11:14 / mi) | |
| shoes: ancient cross-country shoes |
| 3/4 mile warmup, 2x 200, 2x broken 400s, 1x 500, then 8 sets of stairs, 2x 800, then a figure 8 run around the middle/upper schools including 2 long hills. |
| Track practice (abs) 5:00 [3] | |
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Wednesday Mar 7 |
| Track practice 45:00 [3] 4.0 mi (11:14 / mi) | |
| shoes: ancient cross-country shoes |
| 3/4 mile around the track, followed by a 3+ mile run with alternating fast and easy sections (10 minutes easy, then 3 minutes fast, then 10 minutes easy, and finally 4 minutes fast). Then 8 sets of stairs, and finally 6 150s. |
| Track practice (abs) 5:00 [3] | |
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Tuesday Mar 6 |
| Track practice 45:00 [3] 4.5 mi (10:00 / mi) | |
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| 3/4 mile run around the track followed by a 3-mile run to the cemetery and back, broken by a stop at the park for some hills. Finished with 3 200's around the track. |
| Track practice (abs) 15:00 [3] | |
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Monday Mar 5 |
| Track practice (speed workout) 35:00 [4] | |
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| ugh, speed workout--shorter distances with rest in between, finishing with 8 sets of stairs. We spent a lot of time warming up, etc. that I didn't record. |
Sunday Mar 4 |
| Run 40:00 [3] | |
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| Ran from the park & ride to Swamp Creek, around the park a few times (it's a small park) and back. Great run, but the trails were really muddy. |
| Cooldown (walk) 5:00 [1] | |
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