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Courses

123

Name	Distance ▲	Actions
6 x diagonals
Cool-Down
6 x 1M + 60s rests @ neighborhood
APSU Invite
Sewanee XC Trails (Lost Cove)
Easy with 6 x hill sprints
Barefoot
6 x (2 x 30s R/1.5 min. E + 1 x 60s R/2.5 min. E) @ Ensor Sink
Elon: University Drive
GSO Greenway
8 x 10-12s hill sprints @ Kenway
SC
Elon/Davidson Park
Sewanee Trails XC Trails
University Drive
UAH invite
Treadmill
Buck
Eagle
8 x (1M @ threshold + 60s. rests) @ neighborhood
Barefoot/Grass
Tims Ford Deer Trail Race
Owl's Roost
C.S. Loop + Chase's Loop
8 x 110m strides
HOPE Clinic 5k
Lake Brandt Greenway
Elon: Davidson Park
3.5 x (3k + 2 min. rests)
THS
6 x 100m strides
12 x strides & drills
Elon: Random + 2 strength circuits
The Hill
9 x 1k @ threshold + 50-60s rests
40 min. T @ neighborhood
4 x (200m + 200m + 800m) @ Track
Belk Track 6 x 1K T pace
TTU Home XC Meet
Elon XC Loop
Greystone
Bowser
Bang ham
3 x 3 drills + 6 x 120m barefoot strides
2M time trial + 8 x (400m @ 1M effort + 400m jogs)
Elon: XC Course
7 x 4 min. with 2-3 min. jogs @ neighborhood
12 x 12s hill sprints
C.S. Loop
Tobacco Trail
Downtown
Greater Louisville Classic
HS XC Course
Elon:Davidson
CS Loop
Salem Lake: Out & Back
3 x 2M/2 min. rests @ Fisk/Neighborhood
3 x 2M + 2 min. rests @ neighborhood loop
Easy 60 min. w/ 6 x hill sprint
W/u
Tennessee Tech Invite
Easy w/ strides
CHS Track
6 x strides
Shake-Out
Jim Click
Washington
8 x strides & drills
Stover-Fisk
7 x (2 x 200m R pace + 1 x 400m R pace w/ equal recovery jogs)
6 x (3 min. I/3 min. E) @ Cane Creek
3M, 2M, 1M cutdown @ Cane Creek
6 x 200m in & outs
The Grade
Adventure
CHS XC Course
Ken way
Elon
Easy 60 min. w/ weak strides
Moab!
Cookeville HS
6 x 110m strides
DI South Regionals 2011
Belk Track
Elon: Easy 10 + 1 strength circuit
ATT
10 x (400mR/400mE)
12 x (60s hill/2 min. E) @ Freehill
6 x drills with barefoot strides
Warm-Up
Broad Loop
Elon: Sunset Trails
w/u + strides & drills
Reynolda Gardens
Him Click
Sequoyah Hills
6 x (1k I + 600m E)
6 x 200m
Neighborhood Loop
RC Cola Moon Pie Festival

123

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