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COUGAR CROSS COUNTRY 2018 FALL SEASON TRAINING SCHEDULE PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE WARM-UP FITNESS WARM-UP FITNESS ROUTINES STRENGTH ROUTINES 60-90 sec per set. 30m run btwn each. 2-3 circuits: MAX weight for 8 reps! 2 x 20m forward skips w/ arm swing 2 x 20m lateral shuffle w/ arm swing 2 x 20m lateral crossovers 20 sec. forward fence hurdles 20 sec. backward fence hurdles 20 sec. side to side leg swings 20 sec. front to back leg swings 2 x 10m forward h skips 2 x 10m forward heel lift 2 x 10m forward knee lift MEDIUM warm-up run time indicated PERFORMANCE COOL-DN MEDIUM cool-down run time indicated A CIRCUIT in quad: 10-15 x triceps dips on bench 10 x forward step-up/knee drive 10-15 x bodyweight rows B CIRCUIT on field: 20 x mountain climbers 10-15 x lateral reach push-ups 2 x 10m lateral squat walk -60 sec. leg lifts -60 sec. chest lifts -60 sec. fingertip-to-wrist sit ups -60 sec. bird dogs -60 sec. elbow-to-knee diagonal crunch -20m inchworms -20m walking leg swings -20m walking pillar dips -60 sec. hip/trunk rotations -60 sec. inverted splits -60 sec. inverted scissors -60 sec. chest eagles -60 sec. back eagles -20m forward lunge walk Jog Variation Between Each: -360 jog x 2 -lateral shuffle x 2 -lateral crossover x 2 -lateral saddle swing x 2 FITNESS COOL-DOWN -20m walk toes up & out -20m walk toes up & in -20m walk heels up & out -20m walk heels up & in -3 x 30 sec. plank matrix -60 sec. scoops -60 sec. chest crawl -60 sec. low reach crunch -60 sec. pistons -60 sec. opposite arm/leg -60 sec. side crunches GSM CIRCUIT LADDER DRILLS A: 1. Supine ankle-to-hand drop push 2. Down plank tuck 3. Oblique crunch, hands-behind-head 4. Dbl-leg hamstring curls 5. Supine leg-lift twists 6. Back extension, hands-under-chin 7. Supine hand-to-ankle ball pass 8. Side-split leg raises 1. Good mornings ball-btwn-shoulders 2. Standing straight-arm circles 3. Sit up ball-on-chest 4. Side-step squat biceps curl 5. Overhead lateral rainbow 6. Inchworm roll out/back 7. Straight-arm twists 8. Kettle bell swings B: 1. All-four balanced-on-ball 2. Supine ankle-to-hand drop push 3. Down-plank pike 4. Oblique crunch twist 5. Dbl-leg hip thrust 6. Supine hand-to-ankle ball pass 7. Back extension, hands-behind-head, alternate elbow high 8. Side bridge, straight arms, ball-btwnankles, forward-backward twist 1. Around-the-world, ball-btwn-shoulders 2. Knee-lift twist 3. Ball-on-shins push crunch 4. Squat straight-arm lift 5. Hands-on-ball push-up knee drives 6. Overhead lateral rainbow 7. Supine straight-arm lateral pass 8. Pillar dips GENERAL STRENGTH CIRCUIT A1. -8 x arm curls (dumbbells) A2. -8 x triceps push downs (machine) A3. -8 x hip sag glute squeeze (dumbbell) B1. -8 x front lat pulls (machine) B2. -8 x military press (dumbbells) B3. -16 x single leg squat taps (box) C1. -8 x bench press (dumbbells) C2. -8 x bent row (dumbbells) C3. -8 x hanging knee-lift matrix LEG STRENGTH CIRCUIT 1. -8 x full squats (barbell or dumbbells) 2. -8 x dead lifts (barbell or dumbbells) 3. -8 x box jump (soft box) 1. Triceps (elbow behind head) 2. Shoulder (pull arm in front) 3. Oblique/IT band (standing leg crossover, side reach over head) 4. Hamstring (standing crossover reach) 5. Quad (standing, pull ankle away from same side glute) 6. Upper calf (standing, straight leg) 7. Lower calf (standing, bent leg) 8. Groin/quad (forward lunge, ankle to glute) 9. Groin/hamstring (lateral lunge) 10. Quad (hip thrust, knee down) 11. IT band (lunge/shin to ground) 12. IT band/glute (ankle on knee, sag hips) 13. Hamstring (sit modified hurdle) 14. Groin (butterfly sit) 15. Hips/back (corkscrew sit) 16. Glute/hip (corkscrew sit/ knee to chest) 1. Forward double leg "hop scotch" 2. Forward double leg "slalom" 3. Forward double leg "snake" 4. Forward half step (x2) 5. Forward quick step 6. Lateral quick step 7. Lateral shuffle step 8. Lateral "x-country" switch step 9. Forward "icky shuffle" 10. Forward "speed skater" G-S-M CIRCUIT 1. 10 x Sway-back/Cat-back 2. 10 x Lateral abductor leg raises (inverted/neutral/out) 3. 10 x Lateral adductor leg raises (inverted/neutral/out) 4. 10 x Scorpion 5. 10 x Donkey whip 6. 10 x Fire hydrant 7. 10 x Standing straight leg lift matrix 8. 10 x Dbl leg bridge thrust 1

COUGAR CROSS COUNTRY 2018 FALL SEASON TRAINING SCHEDULE PHASE 2 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE WARM-UP FITNESS WARM-UP FITNESS ROUTINE WEIGHT CIRCUIT ROUTINE 60-90 sec per set. 30m run btwn each. 2-3 circuits: MAX weight for 8 reps! 2 x 20m forward skips w/ arm swing 2 x 20m lateral shuffle w/ arm swing 2 x 20m lateral crossover w/ knee drive 20 sec. forward fence hurdles 20 sec. backward fence hurdles 20 sec. side to side leg swings 20 sec. front to back leg swings 2 x 20m forward rotary run 2 x 20m forward 3rd stride quick stride MEDIUM warm-up run time indicated -20m inchworms -20m walking leg swings -20m walking pillar dips -60 sec. hip/trunk rotations -60 sec. inverted splits -60 sec. inverted scissors -60 sec. chest eagles -60 sec. back eagles -20m forward prisoner lunge twist Jog Variation Between Each: -360 jog x 2 -lateral shuffle x 2 -lateral crossover x 2 -lateral saddle swing x 2 FITNESS COOL-DOWN A: 1. Down-plank alternate-leg scissor 2. Oblique crunch, palms-together overhead 3. Supine ankle-to-hand drop push 4. Supine dbl-leg hamstring curls 5. Supine leg-lift lateral sweep 6. Back extension, arms straight, bothhands-high 7. Supine trunk rotation ball-btwn-ankles 8. Side-split leg raises 1. Good mornings, ball overhead 2. Squat-press jump 3. Straight-arm reverse circles 4. Sit-up wood chops 5. Lateral straight-arm overhead toss 6. Inchworm bounce out/back 7. Straight-arm twists 8. Pillar dip dbl-arm h press GENERAL STRENGTH CIRCUIT A1. -60 second running arms w/ weight A2. -8 x bar dips A3. -8 x lunge matrix (dumbbells) B1. -8 x back lat pulls (machine) B2. -8 x front/side arm raises (dumbbells) B3. -8 x squat-press (landmine) C1. -8 x push up rows (dumbbells) C2. -8 x bent fly matrix (dumbbell) C3. -8 x hip/glute matrix (band) LEG STRENGTH CIRCUIT 1. -8 x one arm squat high pull (dumbbell) 2. -8 x kettle bell swing 3. -8 x down-up box jumps (2 boxes) PERFORMANCE COOL-DN MEDIUM cool-down run time indicated A CIRCUIT in quad: 15-20 x triceps dips on bench 2 x stadium step double leg hops 15-20 x bodyweight rows B CIRCUIT on field: 10 x mountain climber matrix 2 x 10 burpees -60 sec. full sit ups w/ hands behind head -60 sec. chest lifts w/ arms in front -60 sec. leg lifts w/ flutter & scissor -60 sec. Russian twists -60 sec. same-side bird dogs -60 sec. heel raises -60 sec. toe taps -3 x 40 sec. plank matrix -60 sec. straight leg scoops -60 sec. chest crawl -60 sec. oscillating heel reach -60 sec. elbow-to-knee bicycles -60 sec. opposite arm/leg w/ lateral movement -60 sec. suitcases GSM CIRCUIT LADDER DRILLS 1. Forward double leg "hop scotch" 2. Forward double leg "slalom" 3. Forward double leg "snake" 4. Forward half step (x2) 5. Forward quick step 6. Lateral quick step 7. Lateral shuffle step 8. Lateral "x-country" switch step 9. Forward "icky shuffle" 10. Forward "speed skater" B: 1. All Four, sngl-leg extension 2. Supine ankle-to-hand drop push 3. Down-plank tuck-twist 4. Oblique twist, hands-behind-head 5. Dbl-leg hip thrust 6. Supine hand-to-ankle ball pass 7. Back extension, arms straight, alternate reach 8. Lateral seal lift, ball-overhead 1. Around the world, ball overhead 2. Hay bale squat 3. V-up alternate leg, ball-to-toe 4. Straight-arm figure-eight 5. Supine trunk rotation, arms straight, ball-between-hands 6. Hands-on-ball push-up alternate leg scissor tap 7. Overhead lateral rainbow 8. Kettle bell swing forward/backward walk ROUTINE 1. Triceps (elbow behind head) 2. Shoulder (pull arm in front) 3. Oblique/IT band (standing leg crossover, side reach over head) 4. Hamstring (standing crossover reach) 5. Quad (standing, pull ankle away from same side glute) 6. Upper calf (standing, straight leg) 7. Lower calf (standing, bent leg) 8. Groin/quad (forward lunge, ankle to glute) 9. Groin/hamstring (lateral lunge) 10. Quad (hip thrust, knee down) 11. IT band (lunge/shin to ground) 12. IT band/glute (ankle on knee, sag hips) 13. Hamstring (sit modified hurdle) 14. Groin (butterfly sit) 15. Hips/back (corkscrew sit) 16. Glute/hip (corkscrew sit/ knee to chest) G-S-M ROUTINE 1. 10 x Sway-back/Cat-back 2. 10 x Lateral abductor leg raises (inverted/neutral/out) 3. 10 x Lateral adductor leg raises (inverted/neutral/out) 4. 5 x Scorpion 5. 5 x Donkey whip 6. 5 x Fire hydrant 7. 10 x Standing straight leg lift matrix 8. 10 x Single leg bridge thrust 2

COUGAR CROSS COUNTRY 2018 FALL SEASON TRAINING SCHEDULE PHASE 3 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE WARM-UP FITNESS WARM-UP FITNESS ROUTINE WEIGHT CIRCUIT ROUTINE 60-90 sec per set. 30m run btwn each. 2-3 circuits: MAX weight for 8 reps! 2 x 20m forward skips w/ arm swing 2 x 20m lateral shuffle w/ arm swing 2 x 20m lateral crossover-reach back 20 sec. forward fence hurdles 20 sec. backward fence hurdles 20 sec. lateral leg swings 20 sec. linear leg swings 2 x 20m forward rotary run 2 x 20m forward quick step MEDIUM warm-up run time indicated PERFORMANCE COOL-DN MEDIUM cool-down run time indicated A CIRCUIT in quad: 2 x stadium step single leg hops 20 x triceps dips on bench 20 x bodyweight rows B CIRCUIT on field: 2 x 10 push up twists 2 x 10 split lunge hops 600m BAREFOOT run (grass lap) -20m inchworms -20m walking leg swings -20m walking pillar dips -60 sec. hip/trunk rotations -60 sec. inverted splits -60 sec. inverted scissors -60 sec. chest eagles -60 sec. back eagles -20m forward lunge forearm dip Jog Variation Between Each: -360 jog x 2 -lateral shuffle x 2 -lateral crossover x 2 -lateral saddle swing x 2 FITNESS COOL-DOWN -20m heel to toe walk -20m ground grabbers -3 x 60 sec. plank matrix -60 sec. V-ups -60 sec. chest lifts w/ lateral reach -60 sec. 3-ups -60 sec. push up bird dogs -60 sec. legs up alternate reach GSM CIRCUIT A: 1. T-ball twist 2. Down-plank pike 3. Oblique crunch-twist, palms together overhead 4. Back extension, arms straight, alternate reach 5. Supine hand-to-ankle ball pass 6. Supine heels-on-ball double-leg hamstring curls / hip thrusts 7. Supine ankle-to-hand drop push 8. Side-split leg raises 1. Around the world, ball overhead 2. Push-up tuck-jack 3. Sit up diagonal twist 4. Standing h straight-arm reverse circles 5. Inchworm bounce out/back 6. V-up alternate leg, ball-to-toe 7. Straight-arm rainbow 8. Pillar clock bounce GENERAL STRENGTH CIRCUIT A1. -8 x arm curls (dumbbells) A2. -8 x triceps push downs (machine) B1. -8 x front lat pulls (machine) B2. -8 x seated rows (machine) C1. -8 x bench press (dumbbells) C2. -8 x bar dips LEG STRENGTH CIRCUIT 1. -8 x pistol squat (dumbbell) 2. -8 x sngl leg pillar dip (dumbbell) 3. -8 x lateral over-box jumps ROUTINE 1. Triceps (elbow behind head) 2. Shoulder (pull arm in front) 3. Oblique/IT band (standing leg crossover, side reach over head) 4. Hamstring (standing crossover reach) 5. Quad (standing, pull ankle away from same side glute) 6. Upper calf (standing, straight leg) 7. Lower calf (standing, bent leg) 8. Groin/quad (forward lunge, ankle to glute) 9. Groin/hamstring (lateral lunge) 10. Quad (hip thrust, knee down) 11. IT band (lunge/shin to ground) 12. IT band/glute (ankle on knee, sag hips) 13. Hamstring (sit modified hurdle) 14. Groin (butterfly sit) 15. Hips/back (corkscrew sit) 16. Glute/hip (corkscrew sit/ knee to chest) -90 sec. Pelé matrix (partner) -90 sec. sit up push back (partner) -60 second hyper (on table) LADDER DRILLS G-S-M ROUTINE 1. Forward dbl leg "hop scotch" 2. Forward dbl leg "slalom" 3. Forward dbl leg "snake" 4. Forward half step (x2) 5. Forward quick step 6. Lateral quick step 7. Lateral shuffle step 8. Lateral "x-country" switch step 9. Forward "icky shuffle" 10. Forward "speed skater" 1. 10 x Sway-back/Cat-back 2. 10 x Lateral abductor leg raises (inverted/neutral/out) 3. 10 x Lateral adductor leg raises (inverted/neutral/out) 4. 5 x Scorpion 5. 5 x Donkey whip 6. 5 x Fire hydrant 7. 10 x Standing straight leg lift matrix 8. 20 x Bridge thrust marching 3

2018 FALL SEASON SCHEDULE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY AUGUST 12 13 NO SCHOOL 14 NO SCHOOL 15 NO SCHOOL 16 NO SCHOOL 17 NO SCHOOL 18 RECOVERY run 30 min. SHARKS & MINNOWS. RECOVERY run 30-40 min. WATER RELAY. COUGAR DAY: Veterans sign up for recruiting table shifts 7am-3pm. EASY run 15-20 min. 1-2 x 4 min. @10k, 3 min. easy, 3 min. @ 5k, 2 min. easy, 2 min. @ 3200m. LSD run 50-60 min. to Commons, PRACTICE CANCELED! LSD run 75-90+ min. AUGUST 19 20 21 PARENT MEETING 22 23 24 25 3 x 5 min. @ 20k, 1 min. easy, 3 RECOVERY run 30-40 min. WATER RELAY. PARENTS: 5:30-6:30PM Parent Meeting in MU EASY run 15-20 min. 25-30 min. Rim Trail HILL CIRCUIT @ 100% max effort on up hill, EASY run btwn each. LSD run 50-60 min. out & back to RACE: 1200m Time Trial 3 x 200m @ 3200m w/ equal ALL TEAM: 7:45AM-11:45AM NO bus. Athletes must arrive at Hidden Valley Park by 8:00am! Hidden Valley Park Course Work: Bring Hoes, Shovels, Rakes, Weedwhackers, & GLOVES! LSD run 80-90+ min. AUGUST 26 27 28 29 30 BCK TO SCHL NGHT 31 SEPTEMBER 1 2 x 8 min. @ 20k, 2 min. easy, 4 3 x 150m HIIT @ 400m w/ 250m jog 1 x 4 min. @10k, 3 min. easy, 3 min. @ 5k, 2 min. easy, 2 min. @ 3200m, 3 min. easy, 3 min. @10k, 2 min. easy, 2 min. @5k, 1 min. easy, 1 min. @ 3200m. LSD run 50-60 min. to Commons, 6 x 100m STRIDES w/ equal ALL TEAM: 2:30-6:30PM Bus leaves CHS at 2:45pm! RACE: Little Ed Practice Race @ Hidden Valley Park LSD run 80-90+ min. SEPTEMBER 2 3 NO SCHOOL 4 5 6 7 8 ACT TEST DATE ALL TEAM: 3:00-5:45PM 3 x 6 min. @ 20k, 1 min. easy, 3 25-30 min. Rim Trail HILL CIRCUIT @ 100% max effort on up hill, EASY run btwn each. LSD run 50-60 min. out & back to 4-5 x 200m @ 3200m w/ equal ALL TEAM: 7:00AM-2:30PM NO bus. All athletes must arrive at Hidden Valley Park by 7:00am!. RACE: Ed Sias Invitational @ Hidden Valley Park LSD run 40-55+ min. SEPTEMBER 9 10 11 12 13 14 15 2 x 9 min. @ 20k, 2 min. easy, 4 4 x 150m HIIT @ 400m w/ 250m jog 2 x 4 min. @10k, 3 min. easy, 3 min. @ 5k, 2 min. easy, 2 min. @ 3200m, 4 min. easy. LSD run 50-60 min. to Commons, 8 x 100m STRIDES w/ equal 4-5 x 200m @ 3200m w/ equal ALL TEAM: 7:45AM-1:30PM NO bus. All athletes must arrive at Newhall Park by 7:30am. RACE: DLS Invitational @ Newhall Park LSD run 40-55+ min. 4

2018 FALL SEASON SCHEDULE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SEPTEMBER 16 17 18 19 20 21 22 RECOVERY run 25 min. ULTIMATE FRISBEE. 25-30 min. Rim Trail HILL CIRCUIT @ 100% max effort on up hill, EASY run btwn each. LSD run 55-60 min. out & back to 4 x 100m STRIDES w/ equal RACE: 1600m Time Trial LSD run 75-80+ min. SEPTEMBER 23 24 25 26 27 28 29 3 x 4 min. @ 10k, 1 min. easy, 3 min. @ 5k, 2 min. easy. ALL TEAM: 1:45-6:30PM Bus leaves CHS at 1:45pm! RACE: DAL Center Meet @ Hidden Valley Park LSD run 55-60 min. to Commons, Leg Strength.Circuit. ALL TEAM: 6:00AM-2:00PM NO Bus. All athletes must arrive at Haggins Oaks Golf Complex by TBA! RACE: Captial Cross Challege Invitational @ Haggins Oaks Golf LSD run 45-50 min. SEPTEMBER 30 OCTOBER 1 2 3 4 5 6 SAT TEST DATE TEMPO run 20 min. @ 20k. 4 x 150m HIIT @ 400m w/ 250m jog 4 x 1000m or 4 x 1500m SURGE INTERVALS @ 10k first 300m / 3200m last 200m of each 500m w/ rolling 500m LSD run 55-60 min. out & back to 8 x 100m STRIDES w/ equal LSD run 80-85+ min. OCTOBER 7 8 NO SCHOOL 9 10 11 12 13 PSAT TEST DATE ALL TEAM: 3:00-5:45PM 3 x 4 min. @ 10k, 1 min. easy, 3 min. @ 5k, 2 min. easy. ALL TEAM: 3:20-6:00PM RACE: 1600m Time Trial 4 x 800m @ 5k w/ 200m 3 min. recovery jog after each. LSD run 55-60 min. to Commons, TOP 50: 8:30AM-9PM Bus leaves CHS at 8:30am! RACE: Roughrider Invitational @ Woodward Park ALL OTHERS: 3:20-5:30PM LSD run 80-85+ min. OCTOBER 14 15 16 17 18 19 20 ALL TEAM: 3:20-5:45AM TEMPO run 20 min. @ 20k. 4 x 150m HIIT @ 400m w/ 250m jog 4 x 1000m or 4 x 1500m SURGE INTERVALS @ 10k first 300m / 3200m last 200m of each 500m w/ rolling 500m LSD run 55-60 min. out & back to 8 x 100m STRIDES w/ equal ALL TEAM: 8:00AM-1:00PM NO Bus. All athletes must arrive at Hidden Valley Park by 8:00am! Run EASY 10 min. RACE: Orienteering Championships @ Hidden Valley Park LSD run 45-50 min. TEAM BBQ! 5

2018 FALL SEASON SCHEDULE SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY OCTOBER 21 22 23 24 25 26 27 ACT TEST DATE RECOVERY run 25 min. ULTIMATE FRISBEE. EASY run 35-45 min. ALL TEAM: 1:45-6:30PM Bus leaves CHS at 1:45pm! RACE: DAL Center Meet @ Newhall Park LSD run 60-65 min. to Commons, 6 x 100m STRIDES w/ equal 3 x 200m @ 1600m w/ equal LSD run 75-80 min. OCTOBER 28 29 30 31 NOVEMBER 1 2 3 SAT TEST DATE 40min MYSTERY FARTLEK. EASY run 35-45 min. TEMPO run 15 min. @ 20k. EASY run 3 min. 4 x 90 sec. @ 3200m, 2 min. easy. LSD run 50 min. out & back. 4 x 500m @ 10k w/ 100m walk back ALL TEAM: 3:20-5:15PM EASY run 25-35 min. 4 x 100m STRIDES from box start ALL TEAM: 6:45-9:00PM Movie Night in CPAC ALL TEAM: 10:00AM-5:30PM NO bus. All athletes must arrive at Hidden Valley Park by 11:00am. RACE: DAL Championships @ Hidden Valley Park NOVEMBER 4 5 6 7 8 9 10 LSD run 80 min. VARSITY: 3:20-5:30PM EASY run 40 min. RACE: 1600m Time Trial 4 x 800m @ 5k w/ 200m 3 min. recovery jog after each. LSD run 50 min. to Commons, St. Mary's loop & back on Rheem. 6 x 100m STRIDES w/ equal VARSITY: 3:20-5:30PM EASY run 35 min. 3 x 200m @ 1600m w/ equal VARSITY: 7:00-11:30AM Drive to Hayward HS. Carpool leaves CHS at 7:00am! 40min MYSTERY FARTLEK. NOVEMBER 11 12 NO SCHOOL 13 14 15 16 17 VARSITY: 3:00-5:45PM Meet at TBA. LSD run 80 min. VARSITY: 3:20-5:30PM EASY run 40 min. TEMPO run 15 min. @ 20k. EASY run 3 min. 4 x 90 sec. @ 3200m, 2 min. easy. LSD run 45 min. out & back. 5-6 x 500m @ 10k w/ 100m walk back VARSITY: 3:20-5:15PM EASY run 30 min. 4 x 100m STRIDES from box start VARSITY: TBA Car pool TBA. RACE: NCS Championships @ Hayward HS NOVEMBER 18 19 NO SCHOOL 20 NO SCHOOL 21 NO SCHOOL 22 NO SCHOOL 23 NO SCHOOL 24 VARSITY: 9:00-11:00AM Meet at TBA. LSD run 75 min. VARSITY 9:00-11:00AM EASY run 40 min. VARSITY: 9:00-11:00AM 1 x 1600m, 3 x 800m @5k w/ equal time rec btwn each. VARSITY 9:00-11:00AM LSD run 40 min. out & back. 5-6 x 500m @ 10k w/ 100m walk back VARSITY: 2:00PM Van leaves for Fresno at 8:00am. EASY run 30 min. 4 x 100m STRIDES from box start VARSITY: TBA RACE: CIF Championships @ Woodward Park Return to CHS approximately 7:00pm. 6

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