2006 XC Interval Workouts
8/17/06
Mile Time Trial
| 400 | 2nd 400 | ||||||
| Steph O | 1:27 | 1:17 | |||||
| Victoria | 1:30 | 1:17 | |||||
| Ivory | 1:35 | ||||||
| Maggie M | 1:37 | ||||||
| Raeven | 1:39 | ||||||
| Bridget Hapner | 1:57 | ||||||
| 400 | 800 | 1200 | 1600 | Average 400 | 2 Mile | 3 Mile | |
| Devyn | 1:28 | 3:04 (1:36) | 4:37 (1:33) | 6:14 (1:37) | 1:33 | 12:28 | 18:42 |
| Jessica T | 1:33 | 3:11 (1:38) | 4:58 (1:47) | 6:44 (1:46) | 1:41 | 13:28 | 20:12 |
| Sam Wong | 1:40 | 3:33 (1:53) | 5:36 (2:03) | 7:21 (1:45) | 1:50 | 14:41 | 22:02 |
| Sara K. | 1:46 | 3:47 (2:01) | 5:44 (1:57) | 7:35 (1:46) | 1:54 | 15:10 | 22:45 |
| Lavinia | 1:36 | 3:37 (2:01) | 5:44 (1:57) | 7:35 (1:52) | 1:54 | 15:10 | 22:45 |
| Rook | 1:46 | 3:47 (2:01) | 5:49 (2:02) | 7:40 (1:51) | 1:55 | 15:20 | 23:00 |
| Allory | 1:43 | 3:45 (2:02) | 5:47 (2:02) | 7:40 (1:53) | 1:55 | 15:20 | 23:00 |
| Sam Warner | 1:46 | 3:53 (2:07) | 6:01 (2:08) | 7:58 (1:57) | 1:59 | 15:56 | 23:54 |
| Justyna | 1:46 | 3:53 (2:07) | 6:01 (2:08) | 7:58 (1:57) | 1:59 | 15:56 | 23:54 |
| Lorin Sisak | 1:50 | 3:43 (1:53) | 6:05 (2:22) | 8:25 (2:20) | 2:08 | 16:50 | 25:15:00 |
| Rachel Young | 1:52 | 4:09 (2:17) | 6:27 (2:18) | 8:38 (2:11) | 2:09 | 17:16 | 25:54:00 |
| Jackie Flores | 1:55 | 4:11 (2:16) | 6:32 (2:21) | 8:49 (2:17) | 2:12 | 17:38 | 26:27:00 |
| Addeline A. | 1:55 | 4:11 (2:16) | 6:32 (2:21) | 8:49 (2:17) | 2:12 | 17:38 | 26:27:00 |
| Olha K. | 1:53 | 4:08 (2:15) | 6:24 (2:16) | 8:36 (2:12) | 2:19 | 18:36 | 27:54:00 |
| Daniella | 1:53 | 4:11 (2:18) | 6:42 (2:31) | 9:18 (2:36) | 2:19 | 18:36 | 27:54:00 |
| Yifei | 2:29 | 5:08 (2:39) | 7:43 (2:35) | 10:28 (2:45) | 2:37 | 20:56 | 31:24:00 |
| Diana | 2:29 | 5:59 (3:30) | 9:10 (3:11) | 12:06 (2:56) | 3:01 | 24:12:00 | 36:18:00 |
8/24/06
4 X 800
or
6 X 800
| 800 | 800 | 800 | 800 | 800 | 800 | Ave. 400 | Ave. 800 | Mile | 2 Mile | 3 Mile | |
| Devyn | 2:47 | 2:56 | 3:04 | 2:56 | 2:51 | 3:00 | 1:27 | 2:55 | 5:43 | 11:43 | 17:34 |
| Rachel J | 2:48 | 2:57 | 2:51 | 3:15 | 2:52 | 3:01 | 1:28 | 2:57 | 5:45 | 11:49 | 17:42 |
| Jessica T | 2:56 | 3:15 | 3:07 | 3:06 | 3:03 | 3:06 | 1:32 | 3:05 | 6:11 | 12:24 | 18:33 |
| Chloe | 3:03 | 3:33 | 4:00 | 3:30 | 3:35 | 3:36 | 1:46 | 3:32 | 6:36 | 14:06 | 21:17 |
| Sam Wong | 3:24 | 3:28 | 3:48 | 3:33 | 3:37 | 3:29 | 1:46 | 3:33 | 6:52 | 14:13 | 21:18 |
| Sara K. | 3:33 | 3:38 | 3:40 | 3:37 | 1:48 | 3:37 | 7:11 | 14:28 | 21:42 | ||
| Rook | 3:32 | 3:36 | 3:40 | 3:40 | 3:49 | 3:38 | 1:49 | 3:39 | 7:08 | 14:28 | 21:55 |
| Justyna | 3:32 | 3:37 | 3:40 | 3:41 | 3:49 | 3:39 | 1:49 | 3:39 | 7:09 | 14:30 | 21:58 |
| Sam Warner | 3:33 | 3:43 | 3:55 | 3:56 | 1:53 | 3:46 | 7:16 | 15:07 | 22:39 | ||
| Jackie Flores | 3:45 | 3:55 | 4:06 | 4:10 | 1:59 | 3:59 | 7:40 | 15:56 | 23:54 | ||
| Olha K. | 4:00 | 4:09 | 4:22 | 5:05 | 2:12 | 4:24 | 8:09 | 17:36 | 26:24:00 | ||
| Lorin Sisak | 3:43 | 4:50 | 5:50 | 4:47 | 2:25 | 4:50 | 8:33 | 19:10 | 28:50:00 | ||
| Lavinia | 3:33 | 5:03 | |||||||||
| Kristina M. | 4:04 | 4:27 | |||||||||
| Carida | 5:37 | 5:03 |
8/29/06
8 X 400 hills
@ Kinzie & Morgan
| REST | 400 | 400 | 400 | 400 | 400 | 400 | 400 | 400 | Average 400 | Mile | 2 Mile | ~3 Mile | |
| 4:00 cycles | Devyn | 1:24 | 1:20 | 1:22 | 1:27 | 1:28 | 1:25 | 1:23 | 1:26 | 1:24 | 5:33 | 11:15 | 16:51 |
| 4:00 cycles | Rachel J | 1:24 | 1:21 | 1:23 | 1:27 | 1:28 | 1:30 | 1:25 | 1:27 | 1:25 | 5:35 | 11:25 | 17:15 |
| 4:00 cycles | Jessica | 1:26 | 1:23 | 1:26 | 1:28 | 1:31 | 1:28 | 1:29 | 1:31 | 1:27 | 5:43 | 11:42 | 17:30 |
| 4:30 cycles | Lavinia | 1:29 | 1:25 | 1:27 | 1:33 | 1:36 | 1:40 | 1:35 | 1:28 | 1:31 | 5:54 | 12:14 | 18:18 |
| 4:30 cycles | Sara K | 1:33 | 1:29 | 1:31 | 1:42 | 1:41 | 1:40 | 1:39 | 1:32 | 1:35 | 6:15 | 12:47 | 19:07 |
| 4:00 cycles | Rook | 1:31 | 1:35 | 1:42 | 1:42 | 1:42 | 1:44 | fall down go boom | 1:39 | 6:30 | ~13:14 | 19:50 | |
| 4:00 cycles | Sam Wong | 1:29 | 1:35 | 1:38 | 1:54 | 1:49 | 1:36 | 1:58 | 1:32 | 1:40 | 6:36 | 13:31 | 20:21 |
| 4:30 cycles | Justyna | 1:37 | 1:37 | 1:42 | 1:47 | sick | 1:40 | 6:43 | ~13:23 | 20:03 | |||
| 4:30 cycles | Allory | 1:31 | 1:33 | 1:38 | 1:37 | 1:46 | 1:47 | 1:46 | 1:46 | 1:40 | 6:19 | 13:24 | 20:04 |
| 4:00 cycles | Chloe | 1:25 | 1:35 | 1:39 | 1:49 | 1:50 | 1:49 | 1:58 | 1:51 | 1:44 | 6:28 | 13:56 | 20:52 |
| 5:00 cycles | Sam Warner | 1:30 | 1:45 | 1:44 | 1:46 | 1:50 | 1:52 | 1:48 | 1:46 | 1:45 | 6:45 | 14:01 | 21:01 |
| 5:00 cycles | Lorin | 1:42 | 1:49 | 1:45 | 1:54 | 1:55 | 1:54 | 1:58 | 1:52 | 1:51 | 7:10 | 14:54 | 22:19 |
| 5:00 cycles | Rachel Young | 1:39 | 1:59 | 1:58 | 2:05 | 1:53 | 1:54 | 7:39 | ~15:15 | 22:51 | |||
| 5:00 cycles | Addeline | 1:43 | 1:49 | 1:46 | 2:00 | 2:10 | 2:15 | 2:09 | 1:55 | 1:58 | 7:38 | 16:07 | 23:59 |
| 5:00 cycles | Olha | 1:40 | 1:43 | 2:03 | 2:33 | 2:23 | 2:13 | 2:08 | 2:15 | 2:07 | 7:56 | 16:55 | 25:23 |
| 5:00 cycles | Carida | NT | 2:13 | 2:01 | 1:50 | 2:35 | 2:09 | 8:39 | ~17:15 | 25:51 | |||
| 5:00 cycles | Natalie | 1:55 | 2:05 | 2:05 | 2:12 | 2:30 | 2:09 | 8:17 | ~17:35 | 26:11 | |||
| 5:00 cycles | Kristina M. | 1:50 | 1:54 | 2:04 | 1:59 | 2:18 | 2:41 | 2:40 | 2:10 | 2:12 | 7:47 | 18:36 | 27:24 |
| 5:00 cycles | Ashley Doruelo | 1:40 | 2:16 | 2:14 | 2:25 | 2:46 | 2:28 | 2:20 | 2:12 | 2:15 | 8:35 | 17:41 | 26:41 |
| 5:00 cycles | Diana | NT | 2:54 | 2:25 | 2:43 | 2:29 | 2:37 | 9:32 | ~19:00 | 28:28 | |||
| 5:00 cycles | Cathrine Norise | 3:05 | 3:03 | 3:30 | 2:47 | 3:30 | 2:35 | 3:05 | 11:55 | ~24:05 | 36:15 | ||
| Ashley Porter | 3:45 | 2:58 | 2:19 | 2:20 | |||||||||
| Steph O | 1:15 | 1:23 | 1:33 | 1:36 | |||||||||
| Maggie | 1:24 | 1:35 | 1:40 | 1:40 | ~= approximate | ||||||||
| Raeven | 1:26 | 2:07 | 2:00 | 2:09 | |||||||||
| Alyscia | 1:24 | 1:30 | 1:30 | 1:46 | |||||||||
| Ivory | 1:15 | 1:30 | 1:43 | 1:40 | |||||||||
| Maya J. | 1:21 | 1:32 | 1:40 | 2:11 |