ANNOUCEMENTS FOR THE WEEK:
TwiKnight InviteFRIDAY, SEPTEMBER 23RD
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Bob Firman InviteSAT, SEPTEMBER 24TH
Location: Eagle Island Park, Idaho
Schedule: DII Varsity Boys 5K 10:00am Elite Varsity Girls 5K 11:20am Elite Varsity Boys 5K 11:50am DII Varsity Girls 5K 12:15pm 
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FALL XC - WEEK 7 |
SEPT 19 - SEPT 25 |
OFFICIAL PRACTICE 2:45pm CCHS TRACK (Northside) 1 mile Track warmup
+ Strength 1 Level 1: 45min
Level 2-3g: 50min Level 3b-5g: 55min Level 5b: 65min easy/avg pace +4 Long Strides |
OFFICIAL PRACTICE 2:45pm CCHS TRACK (Northside) WORKOUT 1 mile School Loop
10min additional warmup Workout: 2 x mile (road) @ threshold rest=60 sec Full Rest Those Racing on Friday: 1 x mile (track) speechanges Those Racing on Saturday: 2 x mile (track) speechanges rest=60 sec Cooldown LV 1-2: 10min LV 3-5: 15min TWO-A-DAY XC CLASS 7:55am @ Track Level 3-5: 20min shakeout run easy pace |
OFFICIAL PRACTICE 2:45pm CCHS TRACK (Northside) RECOVERY -Lower Rockwell- 1 mile School Loop
+ (BLEED BLUE) Level 1: 30min
Level 2: 35min Level 3g: 40min Level 3b-5g: 50min Level 5b: 55min easy pace +4 Long Strides TWO-A-DAY Level 3g: 25min Level 3b-4g: 30min Level 4b-5g:35min Level 5b: 40min easy pace |
OFFICIAL PRACTICE 2:45pm CCHS TRACK (Northside) 1 mile warmup
+ Strength 2 Level 1: 30min
Level 2-3g: 35min Level 3b-5: 40min easy/avg pace + 6 Short Strides TWO-A-DAY XC CLASS 7:55am @ Track Level 4b-5g: 35min Level 5b: 40min easy pace |
OFFICIAL PRACTICE 2:45pm CCHS TRACK (Northside) RACE DAY -TwiKnight Invite- RACE DAY 15min warmup -get spikes on -plyos, strides RACE Cooldown: Level 1: 10min Level 2: 15min Level 3-5: 20min Those traveling to Bob Firman: Course Preview: 40min easy/avg pace + 6 Strides |
OFFICIAL PRACTICE 8:00am Equestrian Ctr (1600 E Highland Dr) 1 mile warmup
Level 1: 40min
Level 2: 50min Level 3g: 55min Level 3b-5g: 60min Level 5b: 65min easy pace Those competing at Bob Firman:
15min warmup -get spikes on -plyos, strides RACE Cooldown: Level 2: 20min Level 3g: 30min Level 3b-5g: 35min Level 5b: 40min |
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