ANNOUNCEMENTS:
- Athletes going up to Bob Firman will be excused for 6th,7th and 8th periods on Friday.
Each traveling group should be ready to go and leave towards Boise before 10am.
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CROSS COUNTRY - WEEK 16 |
SEPT 16 - SEPT 22 |
OFFICIAL PRACTICE 2:45PM CCHS TRACK Northside DISTANCELower Rockwell 10min warm-up/plyos
LV 1: 40min
LV 2-3: 45min LV 4: 50min LV 5: 55min easy/avg pace TWO-A-DAY LV 4-5: 25min easy pace |
OFFICIAL PRACTICE 3:00PM ORSON SMITH PARK 12625 Highland Dr HILL WORKOUT The Warhorse 10min warm-up/plyos
10min additional warmup
500M HILL: LV 1: 3xWarhorse LV2-3:4xWarhorse LV4-5:5xWarhorse Click on course map for full details Extra Cooldown LV 4-5: 10min JV- Weights A Varsity- Weights B |
OFFICIAL PRACTICE 2:45PM CCHS TRACK Northside RECOVERYSummit 10min warm-up/plyos
+Strength A LV 1: 25min
LV 2-3: 30min LV 4-5: 35min easy pace TWO-A-DAY LV 3-5: 25min easy pace |
OFFICIAL PRACTICE 2:45PM CCHS TRACK Northside DISTANCE Stokes/Osborn 10min warm-up/plyos
LV 1: 30min
LV 2: 35min LV 3-4: 40min LV 5: 45min easy pace + 6 Short Strides TWO-A-DAY LV 5: 25min easy pace 10min warm-up/plyos
LV 1: 35min
LV 2: 45min LV 3-4: 50min LV 5: 55min avg pace + 4 Long Strides |
OFFICIAL PRACTICE 2:45PM CCHS TRACK Northside WORKOUT Draper Park 10min warm-up/plyos
+Abs AB 10min additional warmup
Fartlek Workout: LV 1: 5,5,5,5 LV 2-3: 5,5,5,5,3 LV 4-5: 5,5,5,5,5 5min @ Strong Pace, 2 1/2min @ avg pace Cooldown 10min back to the school LV 1-2: 30min
LV 3: 35min LV 4-5: 40min easy/avg pace + 6 Short Strides |
OFFICIAL PRACTICE 8:00AM CCHS TRACK Northside RECOVERY Panda 10min warm-up/plyo
LV 1: 25min
LV 2: 30min LV 3-4: 35min LV 5: 40min easy/avg pace DON'T MEET AT THE EQUESTRIAN CENTER 15min Warmup Get Spikes, go to starting line -Plyos/Strides RACE Cooldown Cooldown:
LV 1-3: 15min LV 4-5: 20min |
LV1 = 270
LV2 = 300 LV3 = 350 LV4 = 390 LV5 = 430 
LV1 = 27-35
LV2 = 30-38 LV3 = 35-45 LV4 = 39-50 LV5 = 43-55 SEE CHARTS BELOW |
STEP 1: DOWNLOAD THE APP ON YOUR PHONE STEP 2: CREATE A PROFILE STEP 3: ADD CLUB "CORNER CANYON XC AND TRACK" STEP 4: CLICK THE "+" SIGN STEP 5: CLICK MANUAL ENTRY & RECORD YOU RUNS! |
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