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K-Stars Track Workout Results
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| Date | Type | Description | |
| May 1, 2012 | Cut-back | 4x400, 4x300, Relay 200s | |
| Apr 24, 2012 | Speed | 6x600 | |
| Apr 17, 2012 | Cut-back | Pre-Zippy | |
| Apr 10, 2012 | Power | 2x1600-400 | |
| Apr 3, 2012 | Power | 2x800, 4x400, 1000 | |
| Mar 27, 2012 | Speed | Fartlek | |
| Mar 20, 2012 | Distance | 1200-1600-2000 | |
| Mar 13, 2012 | Cut-back | Pre-ATB: 800, 6x300, 800 | |
| Mar 6, 2012 | Special | Museum Loops | |
| Feb 28, 2012 | Speed | 4 sets of 4x200 | |
| Feb 21, 2012 | Distance | 4x1200 | |
| Feb 14, 2012 | Special Event | V-Day Relays | |
| Feb 7, 2012 | Power | Fartlek | |
| Jan 31, 2012 | Cut-back | 2x7 min., 4x300 | |
| Jan 24, 2012 | Speed | 2x(5x400) | |
| Jan 17, 2012 | Cut-back | Drills, J&S | |
| Jan 10, 2012 | Distance | 6x800 | |
| Dec 22, 2011 | Special Event | Christmas Relays 2011 | |
| Dec 15, 2011 | Special | Dice | |
| Dec 6, 2011 | Speed | 8x500 | |
| Nov 29, 2011 | Distance | 3x2000 | |
| Nov 22, 2011 | Cut-back | 2 Miles @ LT | |
| Nov 15, 2011 | XC Cut-back | 200, 3x800, 3 min. | |
| Nov 10, 2011 | Power | 2x1600-400 | |
| Nov 1, 2011 | Power | 4x1000 | |
| Oct 25, 2011 | Power | GW Mile; 200s; Mile | |
| Sep 29, 2011 | XC Cut-back | 800, 4x400, 800 | |
| Sep 22, 2011 | Speed | Concourse Loops | |
| Sep 13, 2011 | Distance | 3x1600 | |
| Sep 8, 2011 | XC Cut-back | 4x400, 2x800 etc. | |
| Aug 18, 2011 | XC Cut-back | 800, 6x300, 800 | |
| Aug 9, 2011 | Time Trial | 2-mile time trial | |
| Jul 28, 2011 | Power | 2x1600-400 | |
| Jul 21, 2011 | Distance | 4x1200 | |
| Jul 12, 2011 | Time Trial | Mile Time Trial | |
| Jul 7, 2011 | Speed | 800, 2x400, 4x200, 2x400, 4x200 | |
| Jun 30, 2011 | Power | 3x1000, 3x600 | |
| Jun 23, 2011 | Distance | 5x1000 | |
| Jun 16, 2011 | Cut-back | 4x400, 4x300, 4x200 | |
| Jun 9, 2011 | Power | GW Mile; 100s, 500s | |
| Jun 2, 2011 | Speed | 2x600-400-200 | |
| May 26, 2011 | Speed | 600-600 (600 500 400 300 200) | |
| May 5, 2011 | Power | 1600-800-400-200 | |
| Apr 28, 2011 | Distance | 6x800 | |
| Apr 21, 2011 | Pre-Zippy | 1200 4x300 600 | |
| Apr 14, 2011 | Power | 2x1600-400 | |
| Apr 7, 2011 | Speed | 800, 2x400, 800, 2x200, 150s | |
| Mar 31, 2011 | Power | GW Mile; 200s; Mile | |
| Mar 24, 2011 | Speed | 4x200, 3x400, 2x600 | |
| Mar 17, 2011 | Cut-back | 800, 6x300, 800 | |
| Mar 10, 2011 | Speed | Conservatory Loops | |
| Mar 3, 2011 | Distance | 4x1200 | |
| Feb 17, 2011 | Power | 2x1600-400 | |
| Feb 3, 2011 | Cut-back | 800, 6x300, 800 | |
| Jan 27, 2011 | Speed | 2x600 3x400 4x200 | |
| Jan 20, 2011 | Power | GW Mile; 200s; Mile | |
| Jan 13, 2011 | Speed | 2 (4x400) 4x300 | |
| Jan 5, 2011 | Distance | 6x800 | |
| Dec 9, 2010 | Speed | 3 (4x400) | |
| Dec 2, 2010 | Distance | 5x1000 | |
| Nov 23, 2010 | Special | 2 Miles @ LT | |
| Nov 18, 2010 | Pre-XC workout 2 | 200, 3x800, 3 min. | |
| Nov 10, 2010 | Special | Conservatory Loops | |
| Nov 4, 2010 | Distance | 6x800 | |
| Oct 21, 2010 | Special | Fartlek | |
| Oct 7, 2010 | Power | 2x500, 2x1000, GW Mile | |
| Sep 30, 2010 | Special | Dice | |
| Sep 23, 2010 | Speed | 8x400 | |
| Sep 16, 2010 | Power | Golden West Mile, 2x1000, 2x500 | |
| Sep 9, 2010 | Pre-XC | 800, 6x300, 800 | |
| Sep 2, 2010 | Special | Mile Time Trial | |
| Aug 26, 2010 | Pre-XC | 800, 2x400, 800, 2x200 | |
| Aug 19, 2010 | Power | Golden West Mile, 6x400 | |
| Aug 12, 2010 | Speed | 2x200 2x400 2x600 2x400 2x200 | |
| Jul 29, 2010 | Cut-back | 2x800 4x400 | |
| Jul 22, 2010 | Speed | 3x600-400-200 | |
| Jul 15, 2010 | Cut-back | 800, 6x300, 800 | |
| Jul 8, 2010 | Distance | 3x1600 | |
| Jun 24, 2010 | Power | 4x800-400-200 | |
| Jun 17, 2010 | Power | 3x1000, 3x600 | |
| Jun 10, 2010 | Special | Fartlek | |
| Jun 3, 2010 | Cut-back | 4x400, 4x300, 4x200 | |
| May 27, 2010 | Power | Golden West Mile, 4xPower 500s, Relay 200s | |
| May 20, 2010 | Distance | 6x800 | |
| May 13, 2010 | Speed | 4x(300-100) | |
| May 6, 2010 | Speed | 3x600-400-200 | |
| Apr 29, 2010 | Cut-back | 800, 3x400 3x300, 3x200 | |
| Apr 22, 2010 | Distance | 4x1200 | |
| Apr 15, 2010 | Cut-back (Zippy) | Assassin 400s | |
| Apr 8, 2010 | Distance | 3x1600 | |
| Apr 1, 2010 | Speed | 8x400; 1600 (optional) | |
| Mar 25, 2010 | Special | Fartlek | |
| Mar 18, 2010 | Cut-back (ATB12k) | 800, 6x300, 800 | |
| Mar 4, 2010 | Speed | 4x400, 4x200, 4x400 | |
| Feb 25, 2010 | Power | 2x1600-400 | |
| Feb 18, 2010 | Speed | 4 sets of 4x200 | |
| Feb 11, 2010 | Distance | 4x1200 | |
| Feb 4, 2010 | Cut-back (KP1/2) | 800, 6x300, 800 | |
| Jan 26, 2010 | Cut-back | 150s, 200s | |
| Jan 21, 2010 | Power | Golden West Mile, 4xPower 500s, Relay 300s | |
| Jan 14, 2010 | Speed | 12x400 | |
| Jan 5, 2010 | Distance | 6x800 | |
| Dec 10, 2009 | Pre-race | 800, 6x300, 800 | |
| Dec 3, 2009 | Power | 2x1600-400 | |
| Nov 24, 2009 | Cut-back | 2 LT miles | |
| Nov 19, 2009 | Cut-back (XC) | 2 sets of 4x400 | |
| Nov 12, 2009 | Speed | 4x500, 4x300 | |
| Nov 5, 2009 | Power | Golden West Mile, 2xPower 1000s, 2xPower 500s | |
| Oct 29, 2009 | Cut-back (XC) | 1x800, 3x400, 3x300, 3x200 | |
| Oct 22, 2009 | Distance | 3x1600 | |
| Oct 8, 2009 | Speed | 600-400-200 (x3) | |
| Oct 1, 2009 | Special Event: Dice | Dice Fartlek | |
| Sep 24, 2009 | Pre-XC | 800, 6x300, 800 | |
| Sep 17, 2009 | Distance | 4x1200 | |
| Sep 10, 2009 | Power | Golden West Mile, 6x400 | |
| Aug 27, 2009 | Cut-back (XC) | 1x800, 3x400, 3x300, 3x200 | |
| Aug 13, 2009 | Cut-back | 4x400, 4x300, 4x200 | |
| Aug 6, 2009 | Mile Time Trial | 1x1600 | |
| Jul 30, 2009 | Special Event: Mile | 2X400, 1X800, 2X400, 2x200, 2X150 | |
| Jul 23, 2009 | Distance | 4x1200 | |
| Jul 16, 2009 | Cut-back | 2x500-400-300-200-100 | |
| Jul 9, 2009 | Power | 2x1600-400 | |
| Jul 2, 2009 | Speed | 5x500, 3x300 | |
| Jun 25, 2009 | Distance | 4x1200 | |
| Jun 18, 2009 | Special Event: Pre-W | 800, 6x300, 800 | |
| Jun 11, 2009 | Power | Golden West Mile, 2xPower 1000, Relays | |
| Jun 4, 2009 | Speed | 4 sets of 4x200 | |
| May 28, 2009 | Distance | 6x800 | |
| May 21, 2009 | Speed | 4x400, 4x200, 4x400 | |
| May 7, 2009 | Special Event: Odd D | 2x500-300-100 | |
| Apr 30, 2009 | Distance | 3x1600 | |
| Apr 23, 2009 | Power | Golden West Mile; 2x800-400, 200 | |
| Apr 9, 2009 | Special Event: 15th | 2x1500, 4x150 | |
| Apr 2, 2009 | Distance | 6x800 | |
| Mar 24, 2009 | Speed | 4x400, 4x200, 4x400 | |
| Mar 19, 2009 | Power | 4 X 800 (10K pace) 200 (jog) 200 (sprint) | |
| Mar 12, 2009 | Speed | 4 sets of 4x200 | |
| Mar 5, 2009 | Distance | 4x1200 | |
| Feb 26, 2009 | Speed | 8x300, Relay 200s | |
| Feb 19, 2009 | Power | 2x1600-400 | |
| Feb 12, 2009 | Power | 4x400, 4x200, 4x400 | |
| Feb 6, 2009 | Distance | 3x1600 | |
| Jan 21, 2009 | Speed | 3 sets of 4x400 | |
| Jan 15, 2009 | Speed | 5x500, 3x300 | |
| Jan 8, 2009 | Distance | 6x800 | |
| Dec 18, 2008 | Special Event | Christmas Relays | |
| Dec 11, 2008 | Speed | 600-400-200 (x3) | |
| Dec 4, 2008 | Power (Pre-race) | Golden West Mile, 2x800-400, 200 | |
| Nov 20, 2008 | Cut-back | 4x400, 4x300, 4x200 | |
| Nov 6, 2008 | Power | Golden West Mile, 2xPower 1000, Relays | |
| Oct 23, 2008 | Distance | 3x1600 | |
| Oct 16, 2008 | Cut-back | 2x500-400-300-200-100 | |
| Oct 9, 2008 | Power | 2x1600-400 | |
| Oct 2, 2008 | Speed | 4 sets of 4x200 | |
| Sep 25, 2008 | Distance | 6x800 | |
| Sep 18, 2008 | Cut-back | 4x400, 4x300, 4x200 | |
| Sep 11, 2008 | Power | Golden West Mile, 2xPower 1000, Relays | |
| Sep 4, 2008 | Speed | 600-400-200 (x3) | |
| Aug 28, 2008 | Distance | 4x1200 | |
| Aug 21, 2008 | Special Event: Olymp | 4x1000; 4:00:33 Time Trial | |
| Aug 14, 2008 | Speed | 3 sets of 4x400 | |
| Jul 31, 2008 | Power | Golden West Mile, 2x800, 400; 200 | |
| Jul 24, 2008 | Special Event | Leah and Nathan's Going Away Workout | |
| Jul 17, 2008 | Distance | 6x800 | |
| Jul 3, 2008 | Cut-back | 500-400-300-200-100 (x2) | |
| Jun 26, 2008 | Speed | 4x400, 4x300, 4x200 | |
| Jun 19, 2008 | Special Event: Tomas | 1 Mile Time Trial | |
| Jun 12, 2008 | Speed | 600-400-200 (x3) | |
| Jun 5, 2008 | Power | Golden West Mile, 2xPower 1000s, Relays | |
| May 29, 2008 | Speed | 2 sets of 4x400, 4x300 | |
| May 22, 2008 | Distance | 4x1200 | |
| May 1, 2008 | Power | 2x800 8x200 800 | |
| Apr 24, 2008 | Distance | 6x800 | |
| Apr 17, 2008 | Speed | 600-400-200 (x3) | |
| Apr 10, 2008 | Power | Golden West Mile, 4xPower 500s, Relay 200s | |
| Apr 3, 2008 | Speed | 3 sets of 4x400 | |
| Mar 27, 2008 | Distance | 1600-800-800-1600 | |
| Mar 20, 2008 | Cut-back | 500-400-300-200-100 (x2) | |
| Mar 13, 2008 | Cut-back | 800, 6x300, 800 | |
| Mar 6, 2008 | Special Event: Dice | Dice Roll Fartlek | |
| Feb 28, 2008 | Distance | 3x1600 | |
| Feb 21, 2008 | Speed | 600-400-200 (x3) | |
| Feb 14, 2008 | Special Event: V-Day | Couples Relays | |
| Feb 7, 2008 | Power | 2x800 8x200 800 | |
| Jan 31, 2008 | Special Event: Pre-R | 800, 6x300, 800 | |
| Jan 24, 2008 | Distance | 4x1200 | |
| Jan 17, 2008 | Power | 2x800 2x200 2x800 2x200 | |
| Jan 10, 2008 | Speed | 3 sets of 4x400 | |
| Jan 3, 2008 | Distance | 3x1600 | |
| Dec 6, 2007 | Special Event: Rain | Fartlek | |
| Nov 29, 2007 | Speed | 4x400, 4x200, 4x400 | |
| Nov 20, 2007 | Distance | 6x800 | |
| Nov 15, 2007 | Speed | 600-400-200 (x3) | |
| Nov 8, 2007 | Power | Golden West Mile, 4xPower 500s, Relay 200s | |
| Oct 25, 2007 | Cut-back | 500-400-300-200-100 (x2) | |
| Oct 18, 2007 | Distance | 3 x 1600 | |
| Oct 11, 2007 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| Oct 4, 2007 | Power | 2x800 2x200 2x800 2x200 | |
| Sep 27, 2007 | Speed | 3 sets of 4x400 | |
| Sep 20, 2007 | Distance | 4x1200 | |
| Sep 13, 2007 | Special Event | 1600 x 1 Mile Time Trial | |
| Aug 23, 2007 | Power | Golden West Mile, 4xPower 500s, Relay 300s | |
| Aug 16, 2007 | Special Event | Hill Repeats at Strawberry Hill | |
| Aug 9, 2007 | Distance | 6x800 | |
| Aug 2, 2007 | Speed | 800 jog/stride, 2 sets of 4x300, Relay 200s | |
| Jul 26, 2007 | Power | Golden West Mile, 4xPower 500s, Relay 200s | |
| Jul 19, 2007 | Speed | 4x400, 4x200, 4x400 | |
| Jul 12, 2007 | Distance | 2x1200, 800, 400 | |
| Jul 5, 2007 | Cut-back | 500-400-300-200-100 (x2) | |
| Jun 21, 2007 | Power | 2x800 2x200 2x800 2x200 | |
| Jun 14, 2007 | Speed | 4 sets of 4x200 | |
| May 31, 2007 | Distance | 3 x 1600 | |
| May 24, 2007 | Speed | 600-400-200 (x3) | |
| May 17, 2007 | Power | Golden West Mile, 4xPower 500s, Relay 200s | |
| May 3, 2007 | Distance | 6x800 | |
| Apr 19, 2007 | Cut-back | 500-400-300-200-100 (x2) | |
| Apr 5, 2007 | Power | 6x500, 3x300 | |
| Mar 29, 2007 | Speed | 3 sets of 4x400 | |
| Mar 15, 2007 | Distance | 3 x 1600 | |
| Mar 1, 2007 | Power | 3 x 1000, 5 min. of 200s | |
| Feb 22, 2007 | Special Event: Rain | Fartlek, 4x200 | |
| Feb 15, 2007 | Speed | 4 sets of 4x200 | |
| Feb 8, 2007 | Distance | 6x800 | |
| Feb 1, 2007 | Cut-back | 800 jog/stride, 2x400, 4x300, 2x400 | |
| Jan 25, 2007 | Power | Golden West Mile, 4xPower 500s, Relay 200s | |
| Jan 18, 2007 | Speed | 3 sets of 4x400 | |
| Jan 11, 2007 | Distance | 3x1600 | |
| Dec 14, 2006 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| Dec 7, 2006 | Power | 6x500, 4x200 | |
| Nov 21, 2006 | Cut-back | 6x400, 3x 60 sec. surges | |
| Nov 16, 2006 | Distance | 3x1600 | |
| Nov 2, 2006 | Power | 2x800 2x200 2x800 2x200 | |
| Oct 26, 2006 | Cut-back | 500-400-300-200-100 (x2) | |
| Oct 12, 2006 | Cut-back | 800s, 300s, Relay 200s | |
| Oct 5, 2006 | Power | Golden West Mile, 4 x Power 500s | |
| Sep 21, 2006 | Distance | 6x800 | |
| Sep 14, 2006 | Cut-back | 6x400, 3 X 1:00 | |
| Sep 7, 2006 | Power | 2x800, 2x200, 2x800, 2x200 | |
| Aug 31, 2006 | Speed | 600-400-200 (x3) | |
| Aug 24, 2006 | Distance | 3 x 1600 | |
| Aug 17, 2006 | Special Event | 1600 x 1 Mile Time Trial | |
| Aug 10, 2006 | Power | Golden West Mile, 4 x Power 500's, 300 cut down (3 | |
| Aug 3, 2006 | Speed | 4x4x200 | |
| Jul 27, 2006 | Distance | 6x800 | |
| Jul 20, 2006 | Cut-back | 8x300, relay 200's | |
| Jul 13, 2006 | Power | 3 x Power 1000, relay 300's | |
| Jul 6, 2006 | Speed | 500-400-300-200-100 (x2) | |
| Jun 29, 2006 | Distance | 2 sets of 1200-800-400 | |
| Jun 22, 2006 | Cut-back | 2x 4x400, 3 x running for 60 secs | |
| Jun 15, 2006 | Power | 2x800, 2x200, 2x800, 2x200 | |
| Jun 8, 2006 | Speed | 600-400-200 (x3) | |
| Jun 1, 2006 | Distance | 4 x 1200 | |
| May 25, 2006 | Power | Golden West Mile, 4 x Power 500's, relay 200's | |
| May 4, 2006 | Distance | 6x800 | |
| Apr 27, 2006 | Cut-back | 500-400-300-200-100 (x2) | |
| Apr 13, 2006 | Cut-back | 2 x 4x400, 5 minutes of 200's | |
| Apr 6, 2006 | Distance | 3 x 1600 | |
| Mar 23, 2006 | Power | 3 x Power 1000, relay 300's | |
| Mar 9, 2006 | Speed | 600-400-200 (x3) | |
| Mar 2, 2006 | Distance | 4 x 1200 | |
| Feb 23, 2006 | Cut-back | 2 x 4x400, 3 x running for 60 secs | |
| Feb 16, 2006 | Power | 2x800, 2x200, 2x800, 2x200 | |
| Feb 9, 2006 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| Feb 2, 2006 | Distance | 3 x 1600 | |
| Jan 26, 2006 | Cut-back | 500-400-300-200-100 (x2) | |
| Jan 19, 2006 | Power | Golden West Mile, 4 x Power 500's, relay 200's | |
| Jan 12, 2006 | Speed | 3 sets of 4x400 | |
| Jan 5, 2006 | distance | 6x800 | |
| Dec 15, 2005 | Cut-back | 2 x 4x400, 3 x running for 60 secs | |
| Dec 8, 2005 | Power | 2x800, 2x200, 2x800, 2x200 | |
| Dec 1, 2005 | Speed | 600-400-200 (x3) | |
| Nov 22, 2005 | Distance | 6x800 | |
| Nov 3, 2005 | Speed | 800 jog/stride, 2 sets of 4x300, relay 200s | |
| Oct 27, 2005 | Power | Golden West Mile, 4 x Power 500's, 5 Minutes of 20 | |
| Oct 20, 2005 | Speed | 12 x 400 | |
| Oct 13, 2005 | Distance | 3 x 1600 | |
| Oct 6, 2005 | Cut-back | 500-400-300-200-100 (x2) | |
| Sep 29, 2005 | Power | 200-400, 1200-400, 800-300 | |
| Sep 22, 2005 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| Sep 22, 2005 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| Sep 15, 2005 | Distance | 4 x 1200 | |
| Sep 8, 2005 | Speed | 600-400-200 (x3) | |
| Sep 1, 2005 | Power | Golden West Mile, 4 x Power 500's, relay 300's | |
| Aug 25, 2005 | Speed | 12 x 400 | |
| Aug 18, 2005 | Distance | 3 x 1600 | |
| Aug 11, 2005 | Cut-back | 500-400-300-200-100 (x2) | |
| Aug 4, 2005 | Power | Golden West Mile, 4 x Power 500's, 3 x 30 secs run | |
| Jul 21, 2005 | Special Event | Hill Repeats at Strawberry Hill | |
| Jul 14, 2005 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| Jul 7, 2005 | Power | 2x800, 2x200, 2x800, 2x200 | |
| Jun 30, 2005 | Special Event | 1600 x 1 Mile Time Trial | |
| Jun 23, 2005 | Distance | 4 x 1200 | |
| Jun 16, 2005 | Cut-back | 8x300, relay 200's | |
| Jun 2, 2005 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| May 26, 2005 | Distance | 6x800 | |
| May 5, 2005 | Speed | 8x400, 5 minutes of 200's | |
| Apr 28, 2005 | Distance | 3 x 1600 | |
| Apr 21, 2005 | Speed | 600-400-200 (x3) | |
| Apr 14, 2005 | Power | Golden West Mile, 4 x Power 500's, relay 300's | |
| Apr 7, 2005 | Cut-back | 500-400-300-200-100 (x2) | |
| Mar 31, 2005 | Distrance | 4 x 1200 | |
| Mar 24, 2005 | Speed | 8X300 | |
| Mar 3, 2005 | 6x800 | Distance | |
| Feb 24, 2005 | 600-400-200 (x3) | Speed | |
| Feb 17, 2005 | Power | 400-200 (x4), relay 200's | |
| Feb 10, 2005 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| Feb 3, 2005 | Distance | 3 x 1600 | |
| Jan 20, 2005 | Power | 5 Minutes of 200s, Relay 400s x3, Golden West Mile | |
| Jan 13, 2005 | Speed | 12 x 400 | |
| Jan 6, 2005 | Distance | 4 x1200 | |
| Dec 23, 2004 | - | 2004 Christmas Relays | |
| Dec 16, 2004 | Distance | 6x800 | |
| Dec 9, 2004 | Cut Back | 500-400-300-200-100 (x2) | |
| Dec 2, 2004 | Power | 1200-400, 1200-400, 800-300 | |
| Nov 23, 2004 | Speed | 600-400-200 (x3) | |
| Nov 23, 2004 | Speed | 600-400-200 (x3) | |
| Nov 18, 2004 | Distance | 3x1600 | |
| Nov 4, 2004 | Power | Golden West Mile, 4 x Power 500's, relay 300's | |
| Oct 28, 2004 | Speed | 4 x 4 x 200 | |
| Oct 21, 2004 | Distance | 4 x 1200 | |
| Oct 14, 2004 | Speed | 8x300 | |
| Oct 7, 2004 | Power | 1200-400, 1200-400, 800-300 | |
| Sep 30, 2004 | Speed | 12x400 | |
| Sep 23, 2004 | Distance | 3x1600 | |
| Sep 9, 2004 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| Sep 2, 2004 | Power | Golden West Mile, 2 x Power 1000, 5 minutes of 200 | |
| Aug 19, 2004 | Distance | 6x800 | |
| Aug 12, 2004 | Speed | 600-400-200 (x3) | |
| Aug 5, 2004 | Power | 6xPower 500, Relay 300s | |
| Jul 29, 2004 | Speed | 4x4x200 | |
| Jul 1, 2004 | Speed | 12x400 | |
| Jun 24, 2004 | Distance | 6x800 | |
| Jun 17, 2004 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| Jun 10, 2004 | Power | 1200-400, 1200-400, 800-300 | |
| Jun 3, 2004 | Cut-back | 500-400-300-200-100 (x2) | |
| May 27, 2004 | Distance | 5x1000 | |
| May 20, 2004 | Speed | 600-400-200 (x3) | |
| May 13, 2004 | Power | 6xPower 500, Relay 300s | |
| May 6, 2004 | Speed | Roger Bannister Memorial Workout | |
| Apr 29, 2004 | Speed | 4x4x200 | |
| Apr 22, 2004 | - | 2x1200, 2x800, 2x400 (10-year anniversary workout | |
| Apr 15, 2004 | Power | Golden West Mile, 2 x Power 1000, 5 minutes of 20 | |
| Apr 8, 2004 | Speed | 12x400 | |
| Apr 1, 2004 | Distance | 3x1600 | |
| Mar 25, 2004 | Speed | 8x300 | |
| Mar 18, 2004 | Power | 1200-400, 1200-400, 800-300 | |
| Mar 11, 2004 | Cut-back | 500-400-300-200-100 (x2) | |
| Mar 4, 2004 | Distance | 6x800 | |
| Feb 26, 2004 | Speed | 600-400-200 (x3) | |
| Feb 19, 2004 | Power | 400-200 (x4), Relay 300s | |
| Feb 12, 2004 | Speed | 4x4x200 | |
| Feb 5, 2004 | Distance | 3x1600 | |
| Jan 29, 2004 | Cut-back | 8x300, Relay 300s | |
| Jan 22, 2004 | Power | Golden West Mile, 2 x Power 1000, Relay 300s | |
| Jan 15, 2004 | Speed | 12x400 | |
| Jan 8, 2004 | Distance | 6x800 | |
| Dec 18, 2003 | - | 2003 Christmas Relays | |
| Dec 11, 2003 | Cut-back | 500-400-300-200-100 (x2) | |
| Dec 4, 2003 | Distance | 3x1600 | |
| Nov 25, 2003 | Speed | 3x4x200 | |
| Nov 20, 2003 | Power | Golden West Mile, 2 x Power 1000, Relay 200s | |
| Nov 13, 2003 | Speed | 12x400 | |
| Oct 30, 2003 | Speed | 2 sets of 4x300, Relay 200s | |
| Oct 23, 2003 | Power | 6xPower 500, Mile | |
| Oct 16, 2003 | Speed | 600-400-200 (x3) | |
| Oct 9, 2003 | Distance | 5x1000 | |
| Oct 2, 2003 | Cut-back | 500-400-300-200-100 (x2) | |
| Sep 25, 2003 | Power | 400-200 (x4), Relay 300s | |
| Sep 18, 2003 | Speed | 4x4x200 | |
| Sep 11, 2003 | Distance | 3x1600 | |
| Sep 4, 2003 | Cut-back | 600-400-200 (x3) | |
| Aug 28, 2003 | Power | Golden West Mile, 2xPower 1000, Relay 300s | |
| Aug 21, 2003 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| Aug 14, 2003 | Distance | 6x800 | |
| Aug 7, 2003 | Cut-back | 8x300, Relay 200s | |
| Jul 31, 2003 | Power | 400, :30 rest, 200 (x6) | |
| Jul 24, 2003 | Speed | 12x400 | |
| Jul 17, 2003 | Distance | 4x1200 | |
| Jul 10, 2003 | Cut-back | 500-400-300-200-100 (x2) | |
| Jul 3, 2003 | Power | Golden West Mile, 3xPower 500, Relay 300s | |
| Jun 26, 2003 | Speed | 16x200 | |
| Jun 19, 2003 | Distance | 3x1600 | |
| Jun 12, 2003 | Cut-back | 4x400, 4x300, Relay 200s | |
| Jun 5, 2003 | Power | 1200-400, 1200-400, 800-300 | |
| May 22, 2003 | Distance | 6x800 | |
| May 8, 2003 | Power | Golden West Mile, 2xPower 1000, Relay 300s | |
| Apr 17, 2003 | Cut-back | 8x300, Relay 200s | |
| Apr 10, 2003 | Power | 400, :30 rest, 200 (x6) | |
| Apr 3, 2003 | Speed | 2x200, 2x400, 2x600, 2x400, 2x200 | |
| Mar 6, 2003 | Cut-back | 600-400-200 (x3) | |
| Jan 2, 2003 | Distance | 5x1000 | |
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