Akron Cross Country
| b | b | Monday, October 1, 2001 |
| b | b | Site: Ledges |
|
|
|
Training Demand: 2.5 |
| Warmup | ||
|
|
|
Rhythm 200 [200j] |
|
|
|
Easy Run |
|
|
|
Sprint Drill |
| Weights | ||
| b | b | Cooldown |
| b | b | b |
| b | b | Tuesday, October 2, 2001 |
| b | b | Site: Kendall Hills |
|
|
|
Training Demand: 4 (bring spikes) |
| b | b | Warmup |
|
|
|
800 @ Fast [800j] |
|
|
|
Extended Hill Circuit: |
450 Uphill + Flat [100j] |
||
100 Downhill Relaxed Fast [200j] |
||
600 [400j] |
||
| 600 @ Fast | ||
| b | b | Cooldown w/ Ankle Series |
| b | b | b |
| b | b | Wednesday, October 3, 2001 |
| b | b | Site: Outdoor Track |
|
|
|
Training Demand: 2 (bring spikes) |
| b | b | Warmup |
|
|
|
Easy Run |
|
|
|
Rhythm 200 [200j] |
| Weights | ||
| b | b | Cooldown |
| b | b | b |
| b | b | Thursday, October 4, 2001 |
| b | b | Site: Outdoor Track |
|
|
|
Training Demand: 1 |
| b | b | Warmup |
|
|
|
Easy Run |
|
|
|
Strides |
|
|
|
Pillar Circuit: |
| b | b |
15 V-ups |
| 20 Leg Thrusts | ||
| 20 Crunches | ||
| 15 Back Hypers | ||
| 12 L-overs | ||
| 24 Side Ups | ||
| 12 Double-leg Eagles | ||
| 60" Low-level Bicycle | ||
| 10 Pelvic-tilt Isometrics (5 count) | ||
| 30 Pelvic-tilt Leg Crunches | ||
| b | b | Cooldown |
| b | b | b |
| b | bb | Friday, October 5, 2001 |
| b | b | Site: Delaware, OH |
|
|
|
Training Demand: 5 |
| b | b | Compete at All Ohio Championships |
| b | b |
2:00 pm Women's 5km Race |
| b | b |
2:45 pm Men's 8km Race |
| b | b | b |
| b | bb | Saturday, October 6, 2001 |
| b | bb | Site: Your choice |
|
|
|
Training Demand: 0/1 |
| b | b | Easy Run (optional) |
| bb | bb | b |
| b | bb | Sunday, October 7, 2001 |
| b | bb | Site: Your choice |
|
|
|
Training Demand: 2 |
|
|
|
Long Run |