WEEK # 10(down)

Monday, Oct. 20                                                                       Intensity - 2

            Warm-up run to swings

            20 minutes out & back on bike trail heading south

            3 hills and 6 x 100 m. pick-ups               

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Tuesday, Oct. 21                                                                       Intensity - 3

            1.5 mile warm-up run                              

            6 – 8 laps of ins & outs on track

            1.5 mile cool down on track            

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Wednesday, Oct. 22                                                           Intensity - 2(JV), 3(Var.)

            JV - Warm-up run around the parkway

            Pool workout.  (Bring your own towel)

Var. - 3 – 4 mile run through Grant Park

6 x 100 m. pickups          

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Thursday, Oct. 23                                                                       Intensity - 5++(JV), 3(Var.)

            S. M. JV Invitational in Grant Park

            Get to park by 3:10 p.m.     Girls race at 4:00 p.m.     Boys race at 4:40 p.m.

             Var. – Meet at course, dynamic run on bike trail (3-30, 3-30, 2-20, 2-20, 1-10, 1-10)

            Work at JV Meet.

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Friday, Oct. 24                                                                    Intensity – 2

            JV Runners turn in uniforms

Varsity - warm up run around the parkway

            Pool workout (Bring your own towel)

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Saturday, Oct. 25                                                                       Intensity – 5+++

W.I.A.A. SECTIONAL MEET AT UW-PARKSIDE(all team members attend)

Bus leaves at 7:45 a.m.

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Sunday, Oct. 21          

            Rest or ride a bike for 30 minutes