Seoul Foreign Cross Country @xc-2012 - Tumblr Blog

Great season you guys!

Cant wait till next year and hope you guys are thinking about the track team! x

Chusok Training Schedule

Saturday: Drills, Light Run (25-40 min) and strides, abs

Sunday: Day off

Monday: Drills, Long Slow Distance (LSD), Abs

Tuesday: Drills, Light Run and strides, Abs

Wednesday: VO2 max (3 min hard, full recovery, 3.18 over same distance, 1 min recovery, repeat 3.18 and 1 min recovery as many times as possible)

Thursday: Drills, Light run and strides, Abs

Friday: Drills, Light run and strides, Abs

Saturday: Drills, 5 min conversation pace, 20 min Tempo run, 10 min cool down, abs

Sunday: Day off

NOTE: Light run means 30 min conversation pace, you should still be getting a workout

September 26th- SAHS Boys Open Times

1: Robert 20.22

2: Hugh 20.41

3: John 20.51

4: Johann 21.03

5: Albert 21.28

6: Joon 21.53

7: Mattieu 21.55

8: Alex 21.57

9: Johannes 21.59

10: Ronald 22.07

11: Ahmed 22.25

12: Nicholas 22.39

13: Luke 23.55

14: Jason 24.16

15: Bryan 24.21

16: Ramin 25.13

17: Dustin 30.11

18: Johnny 30.22

19: Christian *No time

20: Jason *No time

21: Ben *No time

22: Jonathon*No time

#boysotimes

September 26th- SAHS Boys Varsity Times

1: Henry 17.04

2: George 17.11

3: Joseph 18.33

4: Daniel 18.47

5: Patrick 19.02

6: Jaimie 19.31

7: Chris 19.47

#boysvtimes

September 26th- SAHS Girls Open Times

1: Hye Joon 25.21

2: Lucy 25.45

3: Alex 25.47

4: Yage 25.55

5: Kathleen 26.17

6: Angela 26.24

7: Juliana 26.25

8: Caroline 26.45

9: Judy 26.46

10: Julia 27.00

11: Hayeon 27.10

12: Michelle 27.11

13: Maxime 27.41

14: Adele 28.42

15: Olivia 29.12

16: Ayushi 29.53

17: Hannah 30.32

18: Natalie 32.08

19: Eunice 35.54

#girlsotimes

September 26th- SAHS Girls Varsity Times

1: Jeonga 22.29

2: Skye 22.45

3: Izzy 22.45

4: Julia 23.14

5: Maddie 24.01

6: Gabby 24.05

7: Margaux 24.15

#girlsvtimes

September 22nd- SIS Boys Open times

1: Hugh 20.42

2: Robert 20.57

3: Johann 21.12

4: John 21.27

5: Albert 21.41

6: Alex 21.47

7: Brian 21.50

8: Joon 21.53

9: Nicholas 21.55

10: Mattieu 22.26

11: Joannes 22.28

12: Bryan 22.37

13: Jason 22.58

14: Ahmed 23.05

15: Luke 23.21

16: Floruen 23.41

17: Ramin 24.04

18: Dustin 25.30

19: Andy 25.56

20: Ben 27.18

21: Christian 27.22

22: Johnny 27.378

23: Jason 28.28

24: Jonathon 29.18

25: Eric 35.42

#boysotimes

September 22nd- SIS Boys Varsity times

1: Henry 17.05

2: George 17.35

3: Joseph 18.41

4: Daniel 18.52

5: Jaimie 18.54

6: Chris 19.30

7: Patrick 19.47

#boysvtimes

September 22nd- SIS Girls Open times

1: Gabby 24.22

2: Alex 25.38

3: Hye Joon 25.55

4: Yage 26.06

5: Julia 26.11

6: Juliana 26.14

7: Hayeon 26.18

8: Judy 26.56

9: Michelle 27.00

10: Caroline 27.23

11: Angela 27.41

12: Jeanne 27.44

13: Kathleen 28.04

14: Mazime 28.08

15: Adele 28.20

16: Olivia 30.20

17: Ayushi 30.56

18: Natalie 31.31

19: Eunice 35.55

#girlsotimes

September 22nd- SIS Girls Varsity times

1: Jeonga-A 23.12

2: Skye 23.15

3: Izzy 23.15

4: Julia 23.32

5: Margaux 23.54

6: Maddie 24.06

7: Lucy 25.53

#girlsvtimes

Top 50 update- Personal Records

6: George 17.14

32: Joseph 18.24

41: Jaimie 18.42

46: Chris 18.49

47: Patrick 18.51

#boysvtimes

Top 50 update- Personal Records

32: Jeong-a 23.05

33: Izzy 23.06

50: Lucy 23.45

Boys Open Times: 14th September Canal race

1: Robert 19.39

2: Fluoren 21.00

3: John 21.18

4: Albert 21.38

5: Ronald 21.40

6: Hugh 21.44

7: Nick 21.58

8: Johannes 22.04

9: Johann 22.07

10: Jason 22.27

11: Mattieu 22.59

12: Luke 23.10

13: Patrick 23.56

14: Johnny 24.52

15: Bryan 24.54

16: Dustin 25.10

17: Ramin 25.38

18: Ben 27.07

19: Andy 27.54

20: Christian 28.23

21: Jonathan 32.12

22: William 32.28

23: Jason 32.32

24: Ahmed 36.57

25: Eric 39.20

#boysotimes

Girls Open times: 14th September Canal race

1: Gabby 23.54

2: Hye Joon 25.08

3: Hayeon 25.20

4: Yage 25.20

5: Caoline 25.26

6: Julia 25.47

7: Juliana 26.28

8: Kathleen 26.30

9: Maxime 26.52

10: Angela 26.54

11: Adele 27.14

12: Jeanne 28.57

13: Judy 29.25

14: Hannah 29.54

15: Ayushi 30.44

16: Natalie 31.09

17: Michelle 31.21

18: Eunice 33.53

#girlsotimes

Boys Varsity Times: 14th September Canal race

1: George 17.14

2: Joseph 18.24

3: Jaimie 18.42

4: Chris 18.49

5: Patrick 18.51

6: Daniel 19.05

7: Henry Valentine --

#boysvtimes

Girls Varisty Times: 14th September Canal Race

1: Jeong-a 23.05

2: Izzy 23.05

3: Skye 23.06

4: Julia 23.06

5: Margaux 23.13

6: Maddie 23.15

7: Lucy 23.45

#girlsvtimes

Home race: SFS

8th September 2012

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