Group A: 3x1.5M Threshold run w/2-3min rest

Group B: 3x(1000m-700m) w/400m jog b/reps, 2-3min b/sets

Julie - 9:14/9:34/9:35

Emmie: 9:20/9:34/9:40

Logan: 9:20/9:34/9:33

Hannah: 9:27/9:38/9:40

Briana: 9:33/10:12/(2:50-3:25 first 700m & last 800m)

Taylor: 10:00/10:45/11:20

Kate: 10:00/10:22/10:02

Graciela: 10:18/11:22/(700m-800m)

Brittany: 4:03-?/4:18-2:52/2:58-2:54 (700m-700m)

Alexa: 4:03-?/4:14-2:48/2:50-2:50 (700m-700m)

Kaitlynn: 4:12-?/4:59-x/3:15-45 (700m-700m)

For more on CNU XC, GO HERE.

For a list of all CNU XC routines, GO HERE.

For more videos on TRAINING, GO HERE.

The Lee Hall Mansion XC Course is Christopher Newport University's home XC course. It's the site of the CNU XC Invite and was also the site of the 2013 NCAA S/SE Region Championships.

*It turned out to be the hottest day of 2014, and also a record for hottest September 2nd in Newport News history.