1. June 2017 Seahawk Cross Country SUMMER RUNNING Sun Mon Tue Wed Thu Fri
Sat 1
5 Miles easy run 2
1 mile warm-up
20 min tempo
1 mile cool-down  3 4
REST 5
4 Hills (200M)
1 mile cool-down 6 7
Bike-60 Min 8
5 Mile easy run 9
1mile cool-down 10
Continuous swim
40 min 11 12
5 Hills (200M) 13
6 Mile easy run 14 15
OFF 16 17 18 19
6 Hills (200M) 20 21 22 23 24 25 26
7 Hills (200M) 27 28 29 30

2. July 2017 Seahawk Cross Country SUMMER RUNNING Sun Mon Tue Wed Thu Fri
Sat 1
6 Miles easy run 2
REST 3
AM- 3 miles
PM- Warm-up
5 Mile run, 3x150 4
OFF 5
1 mile warm-up
6 Hills (200M)
1 mile cool-down 6
6 Mile easy run 7 8
Swim 40 min 9
Rest 10
7 Hills (200M) 11 12 13 14
5 Mile run, 4x150 15
Bike-60 Min 16 17
5 Mile run, 5x150 18
7 Mile easy run 19
8 Hills (200M) 20 21 22 23 24
9 Hills (200M) 25 26
8 Mile easy run 27
5 Mile run, 6x150 28 29 30 31
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