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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
8 x (3 min. @ 5k pace w/ 2 min. jogs)
8 x (1M @ threshold + 60s. rests) @ neighborhood
7.5 x (2,1,1,30s,30s,30s) @ neighborhood
7 x 4 min. with 2-3 min. jogs @ neighborhood
7 x (4 min. @ sub 5k effort + 3 min. jog)
7 x (2 x 200m R pace + 1 x 400m R pace w/ equal recovery jogs)
7 x (1200m I/400m E) @ tech track
6 x strides/drills
6 x strides & drills
6 x strides
6 x drills with barefoot strides
6 x diagonals
6 x 3 min. @ 3-5k effort + 2-3 min. easy @ Cane Creek
6 x 25-30s strides
6 x 20s strides
6 x 200m strides
6 x 200m in and outs
6 x 200m in & outs
6 x 200m
6 x 1M + 6s rests @ neighborhood
6 x 1M + 60s rests @ neighborhood
6 x 110m track strides
6 x 110m strides
6 x 110 yd grass strides
6 x 100m strides
6 x 100m
6 x (4-5 min.I/3-4 min.E) @ Cane Creek upper loop
6 x (4 min. I/3 min. E) @ Neighborhood Loop
6 x (3 min. I/3 min. E) @ Cane Creek
6 x (200mR/200mE) + 3 x (1kI/400mE) + 3 x (400mR/400mE)
6 x (2,1, 1, 30, 30, 30)
6 x (2, 1, 1, 30, 30, 30) @ Fall Funfest
6 x (2 x 30s R/1.5 min. E + 1 x 60s R/2.5 min. E) @ Ensor Sink
6 x (2 x 30s + 1 x 60s) Hills @ Ensor Sink
6 x (2 x 30s + 1 x 60s) @ Ensor Sink
6 x (1k I + 600m E)
6 x (1200mI/400mE) @ Track
5 x (5 min. @ sub 5k effort + 4 min. jogs) @ golf course
5 x (3kT/2 min. rests) @ Tech Track
5 x (1M @ 3-5k effort + 1/2M jog) @ neighborhood
5 min.I/3 min. E) fartlek @ Cane Creek
4x(200mR/200mE + 200R/400mE + 800mR/400mE)
4M tempo + 4 x (200mR/200mE)
4M tempo @ Battleground
45 min. steady-state @ cane creek
40 min. T @ neighborhood
4 x 20s strides
4 x 200 + 2 x 400 + 1 x 800 + 2 x 400 + 5 x 200
4 x 110m strides on grass
4 x 100m barefoot grass strides
4 x (2x200mR/200mE+1x800mR/800mE)
4 x (200m + 200m + 800m) @ Track
4 x (2 x 200m + 200m jog/400m jog + 800m + 400m jog)
4 x (1M T pace + 2 min. jog) + 4 x (200m R pace + 200m jogs)
3M, 2M, 1M cutdown @ Cane Creek
3.5M tempo + 3 x 400m + 2 x 1M
3.5 x (3k + 2 min. rests)
3,2,1, cutdown w/ jog rests @ Cane Creek
3, 2, 1 cutdown @ cane creek
3 x(1MI/800mE) + 3x(1kI/400mE)
3 x 3 drills + 6 x 120m barefoot strides
3 x 2M/2 min. rests @ Fisk/Neighborhood
3 x 2M + 2 min. rests in Neighborhood
3 x 2M + 2 min. rests @ neighborhood loop
3 x 2M + 2 min. rests @ 10th loop
3 x 2M + 2 min. rests
3 x 2M @ cane creek
3 x (1M + 3-4 min jogs) + 3 x (1k + 2-3 min. jogs)
2M W/U
2M time trial + 8 x (400m @ 1M effort + 400m jogs)
2M C/D
2M + 8 x 400m
25 min. T
2012 OVC XC Championships
2012 Gate River Run
2012 DI South Regional
20, 15, 10, 5 cutdown with 5:1 work:rest @ neighborhood
20, 15, 10, 5 cutdown @ Fisk/Brown Loop
2 x (2M T/400mE) + 3 x (800m I/400m E) + 3 x (400mR/400mE) @ Tec
16 x 35s hard/70s easy
150m in & outs
14 x 400m R/400m E
12 x strides & drills
12 x 60s hills @ Ensor Sink
12 x 400m @ tech track
12 x 12s hill sprints
12 x (60s hill/2 min. E) @ Freehill
12 x (60s hill/2 min jog) @ free hill
11 x 10-15s hill sprints
10M cutdown tempo @ Fisk Loop
10M @ M pace @ neighborhood/stover
10 x 12s hill sprints
10 x 100m strides
10 x (60s hills + 2-3 min jog/rests) @ Ensor Sink
10 x (400mR/400mE)
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