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2010
Team Schedule
Work-outs
and More Information....
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Weekly updates are on the HOTLINE-(305) 975-0698
Track & Feild Season
January - July
Practices Start at 4:30 PM @ Belen Jesuit Prep School
500 SW127th Ave.
Cross Country & Strenth and Conditioning Season
August - December
Practices Start at 4:30 PM @ Tropical Park
7900 SW Bird Road
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Indoor and Outdoor Schedule 2009-2010
Date Meets Location
Dec 27, 2009 Friends of Indoor Track Invitational Prince George Sports and Learning Complex Landover, MD
Jan 4, 2010 Open & Master's New Year's Classic NY Armory New York City
Jan. 16 Winter Sun Track and Field NTC Clermont, FL
Jan 30-31 Jimmy Carnes Indoor Invitational Gainesville, FL
Feb 5-6 10th Annual New Balance Armory Collegiate Invitational
New York
Feb 13 Tyson Invitational Fayetteville, Ark
Feb. 21 The Founder's 1 mile Race & Health Awareness Walk
Tropical Park- Miami, FL
Event website: https://www.active.com/event_detail.cfm?event_id=1829610
Feb. 27-28 USA Indoor Track & Field Championships
Albuquerque, New Mexico
Mar 19 Hurricane Invitational- University of Miami
Coral Gables, FL
March 27 FSU Relays Tallahassee, FL
Mar. 26-28 USA Masters Indoor Track & Field Championships
Boston, MS
April 2-4 Florida Relays University of Florida
Gainesville, FL
April 10 Hurricane Alumni Invitational University of Miami
Coral Gables, FL
April 22-23 Penn Relays Penn State
Philadelphia, PA
May 14 Georgia Tech Invitational
Atlanta, GA
May 16 NTC Classic T&F Meet NTC Clermont, FL
June 23-27 USA Junior Outdoor Track & Field Championships Drake Stadium - Des Moines, Iowa
June 23-27 USA Outdoor Track & Field Championships Drake Stadium,
Drake University - Des Moines, Iowa
June 29-Jul. 4 USA Youth Outdoor Track & Field Championships Sports
Complex Benedictine University Lisle, Illinois
Jul. 22-25 USA Masters Outdoor Track & Field Championships A.G. Spanos
Sports Complex, State University - Sacramento, California
Jul. 27 - Aug. 1 USATF National Junior Olympic Outdoor Track & Field
Championships A.G. Spanos Sports Complex,
Sacramento State University - Sacramento,
California
Cross Country/Road Races
Nov
FootlockerCC Charlotte, NC
Dec. 11 USATF National Junior Olympic Cross Country Championships
Veterans Park - Hoover, Alabama
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| Image of the Walbash Trails (Iowa); that the 2008 Alpha Cross-Country Preseason Athletes, Conquered |
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Sample Master Log book for Alpha Athletes
APRIL
Monday`4-28-08
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3400
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1800
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1200
|
700
|
500
|
|
Courtney
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12:08
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7:22
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4:28
|
2:32
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circuit
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|
| |
1800
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1800
|
1200
|
400
|
700
|
300
|
Michelle
|
7:28
|
7:43
|
5:13
|
X
|
2:52
|
X
|
Karen
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8:47
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10:23
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X
|
1:43
|
X
|
1:02
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Hanei
|
7:40
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8:25
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No time recorded
|
X
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3:26
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X
|
| |
500
|
300
|
500
|
300
|
500
|
300
|
Michelle P
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1:47
|
57
|
1:59
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59
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2:14
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58
|
Alex
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2:00
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56
|
1:55
|
56
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2:05
|
54
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Circuit
· 2 lap warm up
· Drills
· Stretch
· Workout
§ Hip circuit
§ Fence
§ 3 x 20 Knee up and swing back
§ 3 x 20 side leg swing
§ 3 x 20 front back strait leg swing
§ Hurdles
§ 5 x Bent knee over
§ 5 x strait leg over
§ 3 x double leg step overs
§ 3 x single leg step overs
§ Strength circuit 2 x 6 drills (30 second rest)
§ 40 jumping jacks 15 overhead shuffle press
§ 10 push ups w/ 10sec hold 10 clappers w/ 10 sec hold
§ 30 mountain climbers w/ 10sec hold 30 cross climbers w/ 10sec hold
§ 15 tuck jumps w/ 20m stride duck walk 20m back to line
§ 20 jump squat w/ med ball w/10sec hold 20m lunges w/ 10sec hold each leg
§ 15 squat w/ med ball up swing across each side 50 crunches
· 2 lap cool down
Tuesday 4-29-08
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1000
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1000
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1000
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1000
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300
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100
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100
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300
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300
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Courtney
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3:29
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3:34
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3:39
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3:30
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49
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No time
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No time
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X
|
X
|
Michelle
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3:47
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3:51
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X
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X
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53
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No time
|
No time
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55
|
53
|
David
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3:58
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4:00
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4:14
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X
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1:02
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No time
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No time
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1:05
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1:00
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| Runs |
300
|
300
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300
|
300
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300
|
300
|
|
Corina
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49
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49
|
49
|
52
|
51
|
X
|
|
Alex
|
49
|
49
|
49
|
52
|
51
|
X
|
|
Jannel
|
49
|
53
|
51
|
54
|
52
|
X
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|
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