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Boise High Cross Country Training Schedule November 2009 |
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Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
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1
REST |
2
40 min Fartlek with
10x40 sec accels |
3
20 min WU 6x800 @ 2:36 jog 400 between 200 then 20 CD |
4
40 min @ 6:12 pace |
5
20 min WU 3x400 jog 300 between 20 min then 3x300 cutdowns
20 min |
6
40 min @ 6:12 pace |
7
20 min WU 2x1200 @ 3:50 jog 800 between then 2x800 @ 2:40 jog 400
between 20
min CD |
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8
REST |
9
50 min comfortable
pace |
10
15 min WU 1x1200 @ 3:20 jog 30 min then 3x300 cut downs 15 min CD
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11 40 min |
12
30 min then 4x150 accels |
13
40 min easy |
14
NXN Northwest
Regional – Eagle Island State Park |
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15
REST |
16 |
17 |
18 |
19 |
20 |
21 |
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22
REST |
23 |
24 |
25 |
26 |
27 |
28 |
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29
REST |
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