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POST SEASON XC - WEEK 4

NOV 5TH - NOV 18TH

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COACHED PRACTICE
2:45pm
@ CCHS TRACK
(Northside)

DISTANCE​​​​​
​z-mu

10min warm-up/plyos
+ Abs AB

LV 1: 30min
LV 2: 35min
LV 3: 40min
easy/avg pace
+ 6 Strides
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NXR Runners
DISTANCE
​z-mu / highland 

10min warm-up/plyos
+ Abs AB

45-55min
avg pace
+ 4 Long Strides

BUS @
2:45pm
Track Stadium

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TIME TRIAL​​​​​​​​provo river trail

RESULTS

15min warm-up
plyos/strides

Boys Time Trial
Girls Time Trial

15min cooldown

NXR Runners
DISTANCE
​provo river trail

10min warm-up/plyos

35-45min
easy/avg pace
+ 6 Short Strides






TWO-A-DAY
LV 5: 25min
easy

COACHED PRACTICE
2:45pm
@ CCHS TRACK
(Northside)

RECOVERY
panda ​

10min warm-up/plyos
+ Strength

LV 1-2: 30min
LV 3: 35min
easy pace


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NXR Runners
TUNE-UP
draper park ​

10min warm-up/plyos

10min additional warmup to Draper Park

​3 mile Tempo
@ Long Tempo Pace
3 x 800m 
@ 3 mile pace
REST = Full
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10min cooldown

COACHED PRACTICE
2:45pm
@ CCHS TRACK
(Northside)

DISTANCE
​​highland

10min warm-up/plyos
+ Strength

LV 1-2: 45min
LV 3: 50min
avg pace
​+ 4 Long Strides

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NXR Runners
RECOVERY
run in Kamas, UT ​

10min warm-up/plyos

​40min
easy pace
+ 4 Long Strides

COACHED PRACTICE
2:45pm
@ CCHS TRACK
(Northside)

DISTANCE
​​​​​​​no route

10min warm-up/plyos
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LV 1-2: 40min
LV 3: 45min
easy/avg pace
​+ 6 Strides


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NXR Runners
DISTANCE
course preview ​

10min warm-up/plyos

​30min
easy/avg pace
+ 6 Short Strides
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EVENT SCHEDULE
3:30 - 7:00 pm      Packet Pick Up    
4:00 - 5:00 pm    Course Walk Thru 
 5:05 - 5:25 pm        Pre Meet Review   
 5:30 - 6:00 pm      
T-Shirt Exchange. (Bring a CC T-Shirts you would want to exchange).

COACHED PRACTICE
8:30am
@ Draper Park
(North Pavilion)

TUNE-UP
​porter rockwell

10min warm-up/plyos

10min additional warmup

3 mile Tempo
@ Long Tempo Pace
3 x 800m 
@ 3 mile pace
​REST= Full 

10min cooldown

NXR Runners
RACE DAY
casa grande course​

10-15min Warmup
plyos/strides
RACE
15min Cooldown

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RACE SCHEDULE
8:51am  Girls Large School Open Race I   
9:03am   Girls Large School Open Race II   
9:51am   Boys Large School Open Race I   
10:03 am  Boys Large School Open Race II   
10:30amLine Up Boys Championship Race 
10:35 am National Anthem
10:40am Introduction
10:47am  Boys Championship Race   
11:15amLine Up Girls Championship Race
11:20am Introduction
11:27am Girls Championship Race   
12:10pm Awards  
12:45pm  Championship Teams and Individuals Processing for Nationals

 LV1 = 250
LV2 = 280
LV3 = 300
LV4 = 320
LV5 = 350

LV1 = 25-32
​LV2 = 28-36
​LV3 = 30-38
LV4 = 32-41
LV5 = 35-45
SEE CHARTS
BELOW

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