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South Milwaukee High School Cross Country Workouts |
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Reported by Coach Stan Druckrey |
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South Milwaukee High School Cross Country Workouts |
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Reported by Coach Stan Druckrey |
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WEEK # 10(down)
Monday, Oct. 19 Intensity - 2
38 minutes out & back on bike trail heading north
3 hills and 6 x 100 m. pick-ups
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Tuesday, Oct. 20 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. 21 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. 22 Intensity - 5++(JV), 3(Var.)
S. M. JV Invitational in Grant Park
Get to park by 3:15 p.m. Girls race at 4:00 p.m. Boys race at 4:40 p.m.
Var. – Practice starts at 2:55 p.m.– light poles on the Parkway
4:00 p.m. - Work at JV Meet.
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Friday, Oct. 23 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. 24 Intensity – 5+++
W.I.A.A. SECTIONAL MEET AT MCCARTY PARK(all team members attend)
Bus leaves at 7:45 a.m.
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Sunday, Oct. 25
Rest or ride a bike for 30 minutes
