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Monday, October 8, 2007 |
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Site: Goodyear Park |
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| Sets |
Reps |
Load |
Training Demand: 4 |
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Warmup |
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| 3 |
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Tempo/Hill Circuit |
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2 |
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1000 @ LT [70j,
400j] |
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50 Uphill Sprint
[50w, 400j] |
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Cooldown |
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Tuesday,
October 9, 2007 |
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Site: Outdoor Track |
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| Sets |
Reps |
Load |
Training Demand: 2.5 |
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AM: Akron Circuit |
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Warmup |
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Hurdle Drills |
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Weights |
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Easy Run |
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Cooldown |
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Wednesday,
October 10, 2007 |
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Site: Outdoor Track |
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| Sets |
Reps |
Load |
Training Demand: 4 |
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Warmup |
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4 |
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200 [30", ~5'] |
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Intervals |
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6 |
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400 @ RPE [100j,
300j] |
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4 |
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400 @ 3km [200j,
400j] |
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4 |
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400 @ relaxed
fast [400j] |
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Cooldown |
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Thursday,
October 11, 2007 |
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Site: Goodyear Park |
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| Sets |
Reps |
Load |
Training Demand: 2.5 |
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Easy Run |
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6 |
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Rhythm 200 [200j] |
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Weights |
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Cooldown |
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Friday,
October 12, 2007 |
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Site: Outdoor Track |
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| Sets |
Reps |
Load |
Training Demand: 1 |
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WU |
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Easy Run |
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Strides |
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| 2 |
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Pillar Circuit |
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Saturday,
October 13, 2007 |
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Site: LaVerne Gibson XC Course |
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| Sets |
Reps |
Load |
Training Demand: 5 |
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Compete
at ISU Pre-Nationals |
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Sunday,
October 14, 2007 |
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Site: Your choice |
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| Sets |
Reps |
Load |
Training Demand: 2 |
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Easy Run |
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