ISLANDERS XC

Schedule for August 23-29

MONDAY

3:30-6:00pm Practice at  Founder's Park

• 3:30-5:00pm: Easy run 

• 5:15- 6:00pm: Strength Training 

• 6:00pm: Dismissal 

TUESDAY

3:30-5:30pm Practice at Founder's Park 

• Tempo run + mini-bands

WEDNESDAY 

3:30-5:30pm Practice at Founder's Park 

• Easy mileage + bodyweight strength

• Uniform distribution 

THURSDAY - OFF CAMPUS PRACTICE AT THE TRAILHEAD

3:30pm Bus leaves from the FRONT of school 

4:00-5:45pm Workout

5:45pm Bus departs back to De

FRIDAY

3:30-5:30pm Practice at Founder's Park 

• Pre race tune up 

• Loose Race Planning Pt. 1 

SATURDAY  RED KNIGHT INVITE at Bassett Creek Park (Crystal, MN)

We will be Box #14 for all races

Click Here to View the Course Map

WARM-UP: 45minutes before your race, head out on a 3-2-1 warm-up jog (3 minutes at Zone 3, 2 minutes at Zone 4, and 1 minute at Zone 5 - all with 1 min easy in-between)

25 minutes before your race get your bib & spikes on.  

20 minutes before your race head down to the start line, do your drills + 4 strides 

8:20am Meet at DeLaSalle to load the bus

8:40am Bus leaves from the back of school

9:00am Set up Team camp (we usually set up near the basketball courts)

10:00am 9th Boys

10:20am 9th Girls

10:40am 10th Boys

11:00am 10th Girls

11:20am 11th Boys

11:40am 11th Girls

12:00pm 12th Boys

12:20pm  12th Girls

12:50pm   Awards Ceremony 

1:20pm Depart course back to DeLaSalle

*Remember to ALL chip-in cleaning up Team camp and loading the bus back up*

Results posted on https://gtraxc.com/