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2024 in 2024
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Summary
Calendar
Workouts
Equipment
Courses
Personal Records
Reports
Training Plans
Courses
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Name
Distance ▲
Actions
Golden Eagle
Cedarock
Davidson Park Trails
7.5 x (2,1,1,30s,30s,30s) @ neighborhood
Spring Hill
10 x (60s hills + 2-3 min jog/rests) @ Ensor Sink
UE XC Course
Barefott strides
Cane Creek
6 x 110m track strides
5 min.I/3 min. E) fartlek @ Cane Creek
7 x (4 min. @ sub 5k effort + 3 min. jog)
JSU Invite
American Tobacco Trail
6 x (2,1, 1, 30, 30, 30)
Easy 5 + strides
6 x strides/drills
6 x 1M + 6s rests @ neighborhood
Mountain Brook
Angry Mike
12 x 400m @ tech track
9 x (1M T/60s rests) @ neighborhood
Elon + 1 strength circuit
Grass
6 x (2 x 30s + 1 x 60s) @ Ensor Sink
Old Man River Half Marathon
Sewanee Invite
5 x (5 min. @ sub 5k effort + 4 min. jogs) @ golf course
12 x (60s hill/2 min jog) @ free hill
Haw Ridge
APSU
S-Loop
W/u strides & drills
Elon XC Course
6 x (2 x 30s + 1 x 60s) Hills @ Ensor Sink
Sewanee Trails (Lake Preston)
Elon Trail Loop (8M)
Elon: Golf Course
Golf Course
Shallowford
3 x(1MI/800mE) + 3x(1kI/400mE)
Lakeshore
3 x 2M + 2 min. rests
Davidson Park + 1 strength circuit
8 x 100m strides
Golfcourse
FSU South Regional Course Preview
10M cutdown tempo @ Fisk Loop
Tech Track
12 x 60s hills @ Ensor Sink
Elon: Golf Course + 2 strength circuits
Umstead: Reedy Creek Road
Standing Stone
Coaches Loop
Rocky
6 x (4 min. I/3 min. E) @ Neighborhood Loop
Salem Lake
2012 Gate River Run
6 x 110 yd grass strides
6 x (200mR/200mE) + 3 x (1kI/400mE) + 3 x (400mR/400mE)
East Middle
AEDC
Franklin Turkey Trot
Duke Gardens + 8 x 100m strides
NCA&T: 16 x 200m
45 min. steady-state @ cane creek
Chester King to Stover
11 x 10-15s hill sprints
easy 8 + 6 x strides (diagonals)
10M @ M pace @ neighborhood/stover
Reedy Fork
Middle of The Road
2M W/U
Salem Lake x2 Clockwise
UE Invite
3, 2, 1 cutdown @ cane creek
warm-up with strides & drills
3 x (1M + 3-4 min jogs) + 3 x (1k + 2-3 min. jogs)
Niswonger Invitational
w/u + strides
WTF Trail Half Marathom
Rand
6 x (2, 1, 1, 30, 30, 30) @ Fall Funfest
Barefoot strides
TTU XC Course
Park City XC Trails
2M + 8 x 400m
Easy double
Hagan-Stone
Sewanee XC Trails (Goat)
Dogwood Classic
20, 15, 10, 5 cutdown @ Fisk/Brown Loop
Pippin
Elon: Campus
Davidson Park
6 x strides & drills
5 x (3kT/2 min. rests) @ Tech Track
8 x (3 min. @ 5k pace w/ 2 min. jogs)
8 x 20s strides
4 x (2 x 200m + 200m jog/400m jog + 800m + 400m jog)
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