XC Training: Weeks of Sept. 21 & 28

Sept. 21 (Sun) Off

Sept. 22 (Mon) 6:00 am 12-15 miles    

Sept. 23 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Sept. 24 (Wed) 6:45 am 8-10 miles @ Phelps Grove

Sept. 25 (Thur) 6:30 am 6-8 miles

     4:14 pm 3-4 miles w/ strength training
 
Sept. 26 (Fri) 6:30 am 7-9 miles

Sept. 27 (Sat) Off/Run/Bike/Swim

Sept. 28 (Sun) 7:30 am Long Run @ Bread Co (Elm & Nat)

Sept. 29 (Mon) 7:00 am 7-9 miles    

Sept. 30 (Tues) 6:30 am 6-8 miles
     4:15 pm 3-4 miles w/ strength training

Oct. 1 (Wed) 6:30 am 8-10 miles @ Phelps Grove

Oct. 2 (Thur) 6:30 am 6-8 miles

     4:15 pm 3-4 miles w/ strength training
 
Oct. 3 (Fri) OYO 6-8 miles

     4:00 pm Leave Drury for KC

Oct. 4 (Sat) Rim Rock Classic (Lawrence, KS)

Oct. 5 (Sun) Off

Oct. 6 (Mon) 6:15 am 12-14 miles


Coach Van Arkel