2011 Cross Country Workouts

WEEK # 10(down)

Monday, Oct. 17                                                                       Intensity - 2

            20 minutes out & back on bike trail heading south

            3 hills and 6 x 100 m. pick-ups               

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Tuesday, Oct. 18                                                                       Intensity - 3

            11:45 a.m.  Practice starts

            800 m. warm-up run                              

            3 x Light poles on Parkway

            800 m. cool down run

            1:30 p.m. Lunch at Tazino's in Oak Creek            

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Wednesday, Oct. 19                                                           Intensity - 2(JV), 3(Var.)

             3:05 - Practice starts

            JV - Warm-up run around the parkway

        Pool workout.  (Bring your own towel)

Var. - 3 – 4 mile run through Grant Park

            6 x 100 m. pickups          

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Thursday, Oct. 20                                                                       Intensity - 5++(JV), 3(Var.)

            S. M. JV Invitational in Grant Park

                        Get to park by 3:15 p.m.     Girls race at 4:00 p.m.     Boys race at 4:40 p.m.

             Var. – meet in Grant Park by 3:15 p.m.      Dynamic Run

            3:45 p.m. - Work at JV Meet.

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Friday, Oct. 21                                                                            Intensity – 2

            JV Runners turn in uniforms

Varsity - warm up run around the parkway

            Pool workout (Bring your own towel)

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Saturday, Oct. 22                                                                       Intensity – 5+++

W.I.A.A. SECTIONAL MEET AT WASHINGTON PARK (Everyone attends)

            Girls race  -  11:00 a.m.                Boys race – 11:45 a.m.

Bus Leaves:   9:00 a.m.

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Sunday, Oct. 23          

            Rest