Captains Practices- Aug 5-11
Sunday, August 4 2013Captains Practice Suggested Workouts
Week of Aug. 5 - 11
“Most people have the will to win, few have the will to prepare to win.”
Meet @ PNHS- 7am each day except Thur. Thur will be at Grande Park.
Fill out TRAINING LOGS!!!
PNXC apparel orders- will be due at the end of our first week of practice (Aug 16)
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5-Aug |
M |
Capts Pract- Long Runs (40-75 min)- finish strong 75 min: Sebok, Thurman, Wojo, Conley 65 min: Gibson, FLores, Schrank, May, Sanders 55 min: Russell, Smolen, Aclibon, Billo 45-55 min- Newcomers GS after for all |
PNHS |
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6-Aug |
T |
Capts Pract- Fartlek- 6-10 x 2:00 on/ 2:00 off 2:00 on should be hard but controlled- ~3 mile XC race pace effort- PACK UP Veterans: 8-10 sets Newcomers: 6-8 sets GS after for all |
PNHS |
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7-Aug |
W |
Capts Pract- Med runs (30-60 min. as needed) + 8x100m sprints barefoot on grass GS for all |
PNHS |
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8-Aug |
R |
Grande Park: Capts Pract- Medium Runs (30 - 60 min) + hill sprints at end (6 - 10x w/ walk down backward recovery. 100 push ups mixed in with the hills! |
Grande Park |
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9-Aug |
F |
Capts Practice- Easy runs + game |
PNHS |
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10-Aug |
Sa |
Mileage on your own |
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11-Aug |
Su |
Mileage on your own |