Please remember that the XC Banquet is this Tuesday at 6:00. We can't wait to get together and celebrate the season we have had!
Here are the workouts for the week for those who still have races coming up.
| | | 0.7 | 60 | 55 | 50 | 45 | 40 | 35 | 30 | 25 |
| Mon | November 9 | on own | Medium run | 6 | 6 | 6 | 5 | 4 | 4 | 3 | 3 |
| Tues | November 10 | class/Regional Park | easy run/800m step downs | 3/7 | 2/6 | 2/6 | 2/5 | 2/5 | 0/5 | 0/4 | 0/4 |
| Wed | November 11 | on own | Recovery run | 7 | 6 | 6 | 5 | 5 | 4 | 4 | 3 |
| Thurs | November 12 | class/FHS track | easy run/5k TT on track | 2/6 | 2/6 | 0/6 | 0/6 | 0/5 | 0/5 | 0/5 | 0/5 |
| Fri | November 13 | on own | recovery run | 5 | 5 | 4 | 4 | 3 | 3 | 2 | 0 |
| Sat | November 14 | on own | Stamina | 12 | 11 | 10 | 9 | 8 | 7 | 6 | 5 |
| Sun | November 15 | | Off Day | | | | | | | | |
| Weekly Volume | 48 | 44 | 40 | 36 | 32 | 28 | 24 | 20 |
