Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. Squat 30 reps, plank 30 second, crunches 20 reps, jumping jack 40 reps, lunge 15 reps, wall sit 60 second, sit up 55 reps, butt kick 35 . 6-3-6 workout (if you were a good runner, you would do 6-6-6). We are about running, faith and sharing in community to care and support others. Background Coached in high school by Ed Gaffigan 2-time Illinois High School Coach of the Year . Workouts can be adjusted upon your ability. Hill Running (and/or "stadiums") can also help buildStrength. Most days we would run 20-25 minutes. Proven Workouts and Training Strategies for H.S. 0000002790 00000 n
We paly for about 15 minutes. After viewing and downloading your Middle School Track & Field Training Program, make sure to get a copy of the Free 2 Run 4 Life Workout Guide that contains daily workout mileages, weekly guidelines, useful pacing charts, workout descriptions, warmup and cooldown routines, strength and core workouts and more. 165 58
Thursday Thrower Warmup Discus School (Middle of Ring) Shot Put School Lifting: First two lifts 3x810; Auxillary Lifts 3x810; Abs/Core 3x to "Failure" Lower >> Designate that all competitions are hard training days because the athletes will go 100% in these meets. <>
509 0 obj<>stream
Early January long hills; later use shorter hills but higher reps. (example 20 x 100 ) Tuesday - Recovery Run (60-80 minutes) Wednesday - Repeats. WAL$H9)PMqQUcCtG-UuQ:4cQt"*YBUP:-+ HhfVEq}ET4@,*j#(-Cqf"(QQ[DE3PqRmqdeUQuhUT5(Sd}s'.N/inY ] @R yCCr( a]90f@P)De0RTCxLFTCh]A4bT;Wd;(tFC6XS!P(l 0000005190 00000 n
} else { /FlateDecode endobj
>> If you wish to continue the tradition of maintaining dominance in USA athletics and most specifically track and field, we recommend that you try these free workouts and increase your performance to levels your competition only dreams of. /JavaScript Without cell phones,texting, I pods, Internet. 8 0 obj
Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie. anything else? << One was a small ladder, 300-500-800-500-300. hbbd``b`f@` @HpMi@9*H1#V?co
endstream
endobj
startxref
0
%%EOF
86 0 obj
<>stream
The Middle School Block Zero Strength Program - Breaking Muscle Fitness The Middle School Block Zero Strength Program The best gift you can give any athlete is a solid foundation. Example 4 x mile or 8 x 1,000. Middle school is not the time to engage in extreme training practices to improve your sprint speed. 0000007255 00000 n
Zoolotte is different though, in this game children are assigned an animal (Lion, Tiger, Zebra, Monkey, Etc.) "" Is it just the shoes? ] 2 /D The booklet is an important tool for this plan and can be downloaded HERE. >> The latest running news, sent to your inbox weekly. Shot Put School Quadrathalon Baseline Test Weight Program Intro. Try playing either "Carlotte" (Don't know if i spelled it correctly) or "Zoolotte" and Carlotte is an indoor game where kids are assigned a number and when that number is called they get up and well they chase each other around with dodgeballs until one person is left and then a new number is called. After a few weeks, a long run (up to 45 minutes) is helpful.
Indian Sprints and relay races with batons if you have enough. If these free track workouts are done correctly and at the right time in your training program, you can expect to see great improvements in your track performances. This was created by monitoring an 8th grader. >> HWMsF*R"7Jcs08"`z007"iymWR*t==,/.gX3{g3r{B
/KhX7R|-s"A]a2]T\e;KfMFea@eVETsf5 6 We'd do a lot of short hills, a lot of drills, and raced once a week during the season. Create your own unique website with customizable templates. Regular performance will help you run faster and improve your flexibility. 1. 0 0000003563 00000 n
. <>
0000008953 00000 n
If these free track workouts are done correctly and at the right time in your training program, you can expect to see great improvements in your track performances. 10 0 obj
9 Clear Consistent Choice Develop a process for you athletes to use. Women's Middle and Long Distance Track Coach at Cherry Creek HS. The emphasis in the workout should be on quantity and not on quality as is true in the aforementioned speed endurance workouts. Official 2023 Tokyo Marathon Discussion Thread / Cam Levins Tokyo Marathon prediction thread, friend's Strava profile photo is almost obscene. Step up upon request_________________________________________________________________________________Day 3- Warm up- 1 mileworkout- 1 Mile medium- hard, hill workout 30 minute, 1 mile jog, 800 hard, Cool down-1 mileStretch and core same as previous_________________________________________________________________________________Day 4- Warm up- 1 mileWorkout-1 mile on track, 3 minute break, 800,3 minute break, 1 lap of stride ( sprint staight, walk curves), 3 minute break, 1 mile on track, 5 minute breakCool Down- 1 mileStrecth and core same as previous_________________________________________________________________________________Day 5- warm up- 1 mileworkout- 3.5 miles mediumCool down- 1 mileStretch and cored same as previous_________________________________________________________________________________Day 6- INTERVAL WORKOUTWarm up- 2 laps extra easyWorkout- 8 laps in 2 minutes 15 seconds rest until gets to 2:15Cool down-2 lapsStrecth 15 minutes extra for day offcore same as day 1_________________________________________________________________________________Day 7- RECOVERY DAY, @font-face { 0000002701 00000 n
Here are 4 classic track workouts:- #1 400m Repeats 400m repeats done at 1500m race pace would mean that you would be running at 110 percent of your VO2 Max. The majority of the free track workouts offered by TrackstarUSA are the same workouts that coaches use at the jr. high, high school, club, college and elite level. Will require a bit of work on your end, but set a distance and start the slowest kid first. We play the game a few times. startxref
stream windowHref += '&'; You will work on balance and core strength and get your heart rate with plank exercise. Powered by [cWC_6!occewLFOeX35G-TVH1*_Mpj Training Middle Distance Runners is without question a challenging, complex, but rewarding part of any Track coach's duties.The nature of the events is such that the athlete has to bring so many ingredients into their quest for excellence - strength, speed, endurance, tenacity, concentration, toughness, confidence, and the willingness to work on these attributes. 0000021328 00000 n
4 0 <>
0
0000002501 00000 n
A lot of kids will want to improve the next time you do it. > -1) { url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff2") format("woff2"), 9 0 obj
The small space makes them do short litle sprints. I'm working mostly with distance runners but on occassion, I'd have the sprinters as well. /Type endstream
Sometimes we play "Devil-Take-the-Hindmost". The last person to complete the lap is out. A good rule of thumb is 3-4 days a week of 30minutes. What kind of results can you expect from these track workouts? 0000028639 00000 n
165 0 obj
<>
endobj
Most days we would run 20-25 minutes. /DeviceRGB Those "out" kids then are "it" and have to do the course backwards. they post, and view their posts in one place. 0000008930 00000 n
[c=c%cz07Y|zH 3!'{|9*B The other key is start to develop strength and speed by doing some supplemental training such as Lifting, swimming,cycling, or other activities for 30 minutes. x]s3!I%;qtiDOH6%K$i{2r;b8q|9G.{8!?wYC
|J4z45nyTM q5 L{0^_:#"p k hIo+ Figure out the handicap and start your next slowest, then third, etc. << set 2 . 1 0 obj
0 document.addEventListener('DOMContentLoaded', function() { endstream
If a runner is tagged then they sit down and wait until you say everyone's in. xb```b``d`a`` @Q Uy&K(l]e2a[UUD?Vj"XE(DXH 4C1ac@"\F&5o9q.rR33`
5@A~ Y*-
Once the runners pass, they have to continue doing the course backward to the start. /Parent Tenth week: 80-second sprint, 45-second jog (8x). 4-5x800 meter intervals on grass (on some type of soccer, football, lacrosse fields), we did these pretty hard, just fast enough so we could do the whole workout, we wouldn't do this every week. 0000003396 00000 n
Mix it up and do different ones each day to strengthen your arms, core, and leg muscles. if (windowHref.indexOf('?') 0000009248 00000 n
if (document.cookie.match(/(^|;)\s*is_mobile=1/)) { M. Everyone . 0000004702 00000 n
0000000016 00000 n
document.write( /St 0000028691 00000 n
$.' Then do a short, short workout. Sounds cruel. 95% of what's written here is the same information you'd find in books written by Harry Wilson, Dr. Joe Vigil, Ray/Benson, /PageLabels The new HS national indoor 200 women's record-holder Mia Brahe-Pedersen is white. %PDF-1.5
Mix up the genders, pair the fastest kids with the slowest kids, etc. 0000022128 00000 n
=7'Q7\wu"gg2&RB4J?:hYa}w1V-6^PTMnzZC^D\coh,!40u.|d`?0)*L=d ? <>
font-weight: 500; an be used DAILY anytime of the year! 0000027184 00000 n
Rest: jog curves of track. 0000002071 00000 n
0 At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 4 0 obj
1s:QW,{A-B+8j&j Wednesday: Track Workout (speed day) o 300-500 x 3 (300m at 800m pace, 500m at 1600m pace) Good to do while you are sitting around watching TV !. ); Got about a 3-5 minute rest (we waited until the next group after us got back from their set), 4. ] endobj
Mn6Q|:8WjYRS#/?)~,
Rest: 90 seconds. 0000008037 00000 n
endobj
7 0 obj
0000001346 00000 n
If you time it right, it can results in some really fun kicks at the end. R << IMPORTANT: If you try to change the workout and run at a different pace, run further or shorter than the prescribed distance and/or cut the rest short (boredom or rushing), you will change the component of the workout and no longer be training the correct energy system that your workout was intended to train. R 0000028587 00000 n
stream
} Z,EL4X8*f +EQB7RNXq_O The booklet is an important tool . Here are a few workouts you can try: 1. 0000028743 00000 n
0000002601 00000 n
Hill relays, sprint-medley type relays, or even modified DMRs, 4x4s, etc. endobj
Middle School Training Plan For: TRACK & FIELD Week 9 Sprint Workout Ancillary Sprint / Field Distance Workout Week 10 Sprint Workout Ancillary Sprint / Field Distance Workout Monday Tempo Run 100-200-300-400-400-300-200-100 @ 75-85% (1:00 Recovery) Sprint Drills 1-11 Core Workout Easy Run BF Strides / Drills Core Workout After looking back on it, these workouts were easy as shit. Tuesday: Hard track workout focusing on speed endurance, for example: 2-3 sets of 4x400m at mile pace - 2 sec (if mile pace is 5:00 - 73 seconds) . 0000001625 00000 n
Pace: Start at half-marathon and progressively pick it up. 0000007335 00000 n
0000028433 00000 n
Have the students do two sets of six reps of each exercise. R`Xj{zT: oG#`h?DI3_wlB cbi"]9%9%EJAr= Hard workouts some days, a day of fun relays or games as a reward for good behavior. obj Here at Track Star USA we want you to have the necessary workouts to improve your performance no matter if you are a distance runner or a sprinter, and the best partthese track workouts are free! R /Names Visit our moderation dashboard to view statistics on our moderating activity. /Creator Track Drill Sheet Common Exercises 6 x 500m @ race pace. The kids like to play tag on the outdoor b-ball court (it is a bit smaller than regulation). 5 [ For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. Sign in|Recent Site Activity|Report Abuse|Print Page|Powered By Google Sites. endobj
endobj I ran sub 5 in middle school. Third week: 45-second sprint, 60-second jog (7x) Note: Provide context for this post report if relevant. Pull em when they look wiped. startxref
Even though these workouts are free, they are the same kind of workouts you would see a D1 college use for their track programs. 507 18
%PDF-1.4 obj Technical jumping form can be perfected later in the season. 0000004900 00000 n
Warm-Up Pre-Season: 2x20 meters/set Mid-Season: 2x30 meters/set Late Season: 2x40 meters/set . Soccer field diagonals are a good one. Free 2 Run 4 Life is a non-profit organization that invests in others. endobj var windowHref = window.location.href || ''; 12 50% . 0 55-second sprint, 30-second jog (7x) R Also running "long" 10-25 minutes once a week is good! windowHref = windowHref.replace(/'/g, "%27"); This workout . 222 0 obj
<>stream
Powered by WordPress. 0000007855 00000 n
0000001109 00000 n
0000008692 00000 n
0000028331 00000 n
I only remember doing two hard. Week 1 Day 1- Warm Up- 1 mile easy Workout- long run 5 miles on sidewalk set 3 ; set 4 . /Pages Monday: 2-3 x ladder workout: 600 meters, 400 meters, 200 meters (or 3 minutes, 2 minutes, 1 minute) with 90 seconds of recovery in between Tuesday: 2-5 miles easy Wednesday: OFF Thursday: 2-5. 10 0 Jog the sides and push the diagonals for X number of minutes. 0000002301 00000 n
0000005191 00000 n
0000027440 00000 n
The kids tagged and the last to cross the line are the "it" kids. Components of a Successful Middle-Distance Plan Here are the components of the training plan I'll have you do: #1) Speed Zone workouts I mentioned these above as well. 0000001876 00000 n
,eR. Still, the performance of a middle school sprinter can affect opportunities in high school and chances for athletic scholarships to college. obj 7 Sprint Training Chris Faust Head Boys and Girls Track Coach Cherokee Trail High School jfaust2@cherrycreekschools.org Track Success at Cherokee Trail High School-In 13 years of being a varsity program, the CTHS Boys Track Program has -won 7 League Championships -finished in the top 7 at the State Championship nine times -won 2 State Championships Subscribe to the LetsRun.com Supporters Club to follow users, receive notifications when 7 90 Minute Middle Distance Practice Plan RequirementsTrackTeam Warmup (15 Minutes) Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Continue Reading 60 Minute Triple Jump Practice Plan 8 6 It was hard as hell. >> and basic bounding drills are also very good at this time of year. 0000002762 00000 n
I only remember doing two hard track workouts. The rest factor is generally kept short-usually 2 to 3 minutes. Weebly.footer.setupContainer('cdn2.editmysite.com', '1677879501'); endobj
( M i d d l e S c h o o l T r a c k P r o g r a m) 0000010431 00000 n
The same is true for a track workout as opposed to a fartlek over rolling terrain. 0000003710 00000 n
The key to a successful track and field season can be made or broken in the first 35% of the season. 0000002540 00000 n
Train event specific. /Filter Second week: 35-second sprint, 45-second jog (6x) 0000010282 00000 n
Here are five tips for a middle school coach to make their athletes' experiences both productive and appropriate. B"B!+Xj@RH&
Op6vYg^ldApb
bm4/ }); 1 hb```"^f ,` gd88c!C0;S52F3&U[1@L
2//
k)UbIIca.u"PD@ 3"'eY(";::bP1 ;nPJu0): 2
x(d:2,?TL+b2,iT1 X, U
endstream
endobj
71 0 obj
<>
endobj
72 0 obj
<>/Font<>/ProcSet[/PDF/Text]>>/Rotate 0/Type/Page>>
endobj
73 0 obj
<>stream
Day 1- Warm Up- 1 mile easyWorkout-long run 5 miles on sidewalkcool down-run 2 laps around track easystretch- 15 minutescore-4 sets of 50 crunches, 5 sets of 10 push-ups, 5- 1 minute plank on flat or both sides_________________________________________________________________________________Day 2- Warm up- 1 mileWorkout- 1 mile HARD,400 HARD,Cool down-- 1 mileStretch and Core- Same as day 1. 0 windowHref += '? 0000004457 00000 n
Start off by taking a monthly planner and write in all the competition dates. I like to have the kids do a running and stretching warm-up. FridayAm: 34 miles easy PM: Hard workout+teamstretching. ?r
u-v5dTeZBdf$
zMxzD7"P%4H
@K' [/! As and Bs* Interval training** 4 x 400m; stride or bound lengths of track. @p
pk"{SW:R% KO *6XeI$rZ{93L5r{gY
WVz
WT$@v5qhZQOr44;*d~+9lJK+yEMdZN|"apg+3xCj+0m[;tdR|\hT%+5"w~gFQT3T&5idB0*Uu42 &b}gx\/7*%7E:[qmeN//3X`XiXU/r\xpBJHYy6,2/i.LJWgxt5u_sgqqzNkWAN0;9Q#ma}y*K8vuh0'P*WQ["HOj@h^GKl O*jodKT) Combined with 4000 meters of slower . Anyone else heard this? jh)PdhqEwi|Z6QCi1})G 0
endstream
endobj
74 0 obj
<>stream
xref
Plyometric training is also a good way to get into top shape. 0000002973 00000 n
Eighth week:. 0000028279 00000 n
When signaled, they explode up, sprint for a set . 2 0 obj
Here is the breakdown of his sample week: Sunday - Long run. Butt kicks are a effective warm-up exercise since it slowly increases your heart rate. 0000003796 00000 n
Thats right! - Off season is the time to develop a basic "base" in order to be able to run fast races later in the season. All workouts can be easily moved around as needed to meet the coaches and team meet schedule and training days. } } /Title 0000028485 00000 n
60-second sprint, 45-second jog (6x) Control the range however you like. /Transparency The risks are too high, and the stakes are far too low. endobj
Be sure to follow the prescribed distances and recoveries for best results. << Rest: 400m walk. Indian runs and fartleks are good ideas. 6 0 obj
trailer
0000024934 00000 n
H|Qo0RlJkujj=NmuI ?x>] D]ti1EBbXbbW@pzLXY`4+%hNWfzfvs
MM4#O;hH0LEx"xNF*~Nk(?"gkV7n] /S kE|w.R-[+n. Fifth week:. hTmk0+}Yx
-4c]%"18vpv,E$yzl ,X U M6EC"] !aq1b5$\s7 KgM
0oRH6z*lHJ9.NY%m=422FeL]l9,[eb[R DSqdYeuh7D|(88Yv{F5V/h1jb?2T1BkWDG,e; #>7t6RdbduZI}}Q+=Z#&?Zt[gEKEit(2q8}oqm1Po@SQ_RQtMtx-t(E'S;VD~ 60 minutes to 2 hrs depending on the athlete. Possibly you can reflect back on your middle school days and post your favorite practice/ workout(s). 0000002218 00000 n
Stereotype busted yet again. /S 0000009395 00000 n
url("//cdn2.editmysite.com/fonts/SQ_Market/sqmarket-medium.woff") format("woff"); Girls Hurdle Training Program (100m-400m), 5 reasons high mileage doesnt make you faster, 12 Week 400m/800m Training Program (Program no longer sold), 16 Week 5k Training Program (Coming soon), 20 Week 5k Training Program (Coming soon). The kids get into the game of chance and cheer and groan depending on the outcome. 0000027600 00000 n
Lay the Track and Field Foundation Both practices and attention spans are short in middle school so some deviation from traditional training and rest is okay, but there should be no need for non-stop entertainment. /Outlines trailer
You would be training your anaerobic capacity, however, you won't be compromising your aerobic capacity. %PDF-1.4
%
Most training theorist state that the general preparatory facet of the season should be between thirty and forty percent of the overall season. 2023 LetsRun.com, LLC. 5. xref
xb```b`` AX,W~`aq{@*a~6GuUNenM}MicO[}Nh|u C0' n@s a`[a_F
N2,*
Lz$axp
0vM:] cB,C viv [qC?$/a: S\
<< 0000003067 00000 n
The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day. just started middle school track today for the distance kids. 0000001456 00000 n
Squat 20 reps, plank 30 second, crunches 25 reps, jumping jack 10 reps, lunge 25 reps, wall sit 45 second, sit up 35 reps, Butt Kick 20 reps and Push Up 10 reps. TUESDAY. Distance learning: at home game/activity ideas! 0 Designed using Nevark Premium. %PDF-1.6
%
endobj
Manual Focus There are really no training "secrets" hidden within these pages. Workout 8 - 4 x 4:00. 0000005874 00000 n
This hybrid workout is called the 6-5-4-3-2 work session because the demanding aspect of the unit are run at those distances - 600 meters, 500 meters, 400 meters, 300 meters and 200 meters. 0 Distance Learning Daily Fitness Challenges. We want you to have the best opportunity to improve in your track event and with these free track workouts you will be able to gain an advantage over your competition. 0000027138 00000 n
Distance learning: Mindfulness and Meditation, Distant learning: at home workout resources (for parents and kids), How to support kids and teens during pandemic, Information for Parents about Exercise and Healthy Habits, Middle School Extra Credit: Sports Trivia, Ms. Tsagalakis P.E. Or is something else going on? Monday - Hills. The push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate. 612 At least one day a week should focus on proper sprinting form with intervals, see suggested workouts. 0000003067 00000 n
/MediaBox See information about Hips circuit below for some good stretches. /Catalog WLFC/'A'=
?^XFp =?y'?K>`1. R WednesdayPM: Medium Long run 812+510 grass strides and team stretching/pushups/situps. if (document.readystate === 'complete') { << Drills and Workouts Bill Richardson - Madison Memorial Head Boys Track Coach . 0 "With the increase from rep to rep here, bump it up only about .2 to .3 each time. TRAINING CYCLES FOR HIGH SCHOOL MIDDLE TO LONG DISTANCE RUNNERS. 0 3 300 hard 100 easy 400 hard WALK 400 then back down Easy workout, all kids together on the track for supervision.. can be used for sprinters and distance kids.. Then play a game. STARS Participation Rubric. Written by Shane Trotter Last updated on September 15, 2016 Around the country, schools are investing more into their strength and conditioning programs. ( G o o g l e S h e e t s) Since the race occurs around your VO2max pace, you must improve your VO2max. Natalie Reyes | Cherry Creek High School CHSCA Track Clinic 1/29/2016 11. You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. <>
xMk@@=vf$9NRn+! 1Md*$r,gCHgH %&c#
k8Q/UuQWo-Gnt@jBRLrbGdR: *wF,c9=qL+l$M%'F&)r]zwmz7qt-/i^[ Vs?$OM6($e]p^$t$G-1+inEg06WRGhZ0U1qS'!d5/M6[{j!xd{Af"b5Css3'7F*z72
RO2cS#%wH7v8
'; . %
//. font-style: normal; >> 0000007695 00000 n
endstream
endobj
166 0 obj
<>
endobj
167 0 obj
<>/ColorSpace<>/Font<>/ProcSet[/PDF/Text/ImageC]/Properties<>>>/Type/Page>>
endobj
168 0 obj
[169 0 R 170 0 R 171 0 R 172 0 R 173 0 R 174 0 R 175 0 R 176 0 R]
endobj
169 0 obj
<>
endobj
170 0 obj
<>
endobj
171 0 obj
<>
endobj
172 0 obj
<>
endobj
173 0 obj
<>
endobj
174 0 obj
<>
endobj
175 0 obj
<>
endobj
176 0 obj
<>
endobj
177 0 obj
<>
endobj
178 0 obj
<>
endobj
179 0 obj
<>
endobj
180 0 obj
[/ICCBased 202 0 R]
endobj
181 0 obj
<>
endobj
182 0 obj
[301 0 0 0 0 0 0 160 0 0 0 0 0 0 367 524 524 524 524 0 0 0 0 0 524 0 367 0 0 0 0 0 0 611 566 598 613 536 525 0 654 278 0 0 0 761 638 674 543 0 582 481 581 0 0 852 0 0 0 0 0 0 0 0 0 525 557 460 557 537 401 502 557 307 0 504 320 830 546 537 557 0 417 405 420 557 490 744 0 493]
endobj
183 0 obj
<>
endobj
184 0 obj
[301 0 325 0 0 0 706 160 367 367 0 0 367 367 367 0 524 524 524 524 524 524 524 0 524 524 367 367 0 0 0 367 771 590 566 598 613 536 525 676 654 278 477 576 506 709 638 674 558 676 582 481 581 648 587 852 0 0 0 0 0 0 0 0 0 525 557 495 557 545 370 502 546 285 367 504 295 830 546 537 557 0 389 405 396 546 490 744 501 493 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 524]
endobj
185 0 obj
<>
endobj
186 0 obj
[301 0 391 0 0 0 0 301 0 0 0 0 0 367 367 397 586 0 0 586 586 586 0 0 0 0 367 0 0 0 0 0 0 614 0 613 632 0 0 676 678 278 0 0 0 786 0 0 583 0 624 501 685 662 0 926 0 684 0 0 0 0 0 0 0 593 0 493 593 552 410 535 562 327 0 540 320 830 562 570 599 0 447 459 438 557 552 773 0 564]
endobj
187 0 obj
<>stream