Akron Cross Country
| b | b | Monday, September 10, 2001 |
| b | b | Site: Outdoor Track |
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Training Demand: 4 |
| b | b | Warmup |
| b | b | Women |
4x 400 [200j] |
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2M Medium Run |
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4x 400 [200j] |
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2M Medium Run |
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4x 400 [200j] |
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| b | b | Men |
4x 400 [200j] |
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6M Medium Run |
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4x 400 [200j] |
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| b | b | Cooldown |
| b | b | b |
| b | b | Tuesday, September 11, 2001 |
| b | b | Site: O-Nat |
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Training Demand: 2 |
| b | b | AM: 30' ER |
| b | b | Long Pool Workout: |
| b | b | 20/15 Pushups on deck |
| b | b | 5 Laps Swimming |
| b | b | 3' Medium Running |
| b | b | 3' High-knee Sprint |
| b | b | 3' Butt-kick Running |
| b | b | 3' Straight-leg Bound |
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45" Fast Running [15"] |
| b | b | 2' Easy Running |
| b | b | 1' Abduct/Adduct (no Aqua Jogger) |
| b | b | 1' Straight-leg Bound (no Aqua Jogger) |
| b | b | 1' Tread Water (no Aqua Jogger) |
| b | b | 2' Hard Run (no Aqua Jogger) |
| b | b | 2' Easy Running |
| b | b | 3' B-skip |
| b | b | 3' Easy Running |
| b | b | 1' Abduct/Adduct (no Aqua Jogger) |
| b | b | 1' Straight-leg Bound (no Aqua Jogger) |
| b | b | 1' Tread Water (no Aqua Jogger) |
| b | b | 2' Hard Run (no Aqua Jogger) |
| b | b | Relays |
| b | b | 20/15 Pushups on deck |
| b | b | b |
| b | b | Wednesday, September 12, 2001 |
| b | b | Site: Ledges Park |
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Training Demand: 4 (bring spikes) |
| b | b | Warmup |
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200 [30", ~5'] |
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1200, 800, 400 [400j] |
| b | b | Cooldown w/ Ankle Series |
| b | b | b |
| b | b | Thursday, September 13, 2001 |
| b | b | Site: Outdoor Track |
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Training Demand: 2.5 (bring spikes) |
| b | b | Warmup |
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Easy Run |
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Rhythm 200 [200j] (Run these in spikes) |
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Commando Circuit: |
| b | b |
30 MB Situp |
| 20/15 Pushups | ||
| 60" Low-level Bicycle | ||
| 8 6-count Burpees | ||
| b | b | Cooldown |
| b | b | b |
| b | bb | Friday, September 14, 2001 |
| b | b | Site: State College, PA |
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Training Demand: 1 |
| b | b | Warmup |
| b | b | Preview Course |
| b | b | Strides at Start and Finish |
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Pillar Circuit: |
| b | b | 15 V-ups |
| b | b | 20 Leg Toss |
| b | b | 20 Crunches |
| b | b | 15 Back Hypers |
| b | b | 12 L-overs |
| b | b | 20 Side Ups |
| b | b | 12 Double-leg Eagles |
| b | b | 45" Low-level Bicycle |
| b | b | 10 Pelvic Tilt Isometrics (5 count) |
| b | b | 30 Pelvic Tilt Leg Crunches |
| b | b | Cooldown |
| b | b | b |
| b | Saturday, September 15, 2001 | |
| b | Site: State College, PA | |
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Training Demand: 5 |
| Compete at Spiked Shoe Invitational | ||
| 10:00 am -- Women's 6km Race | ||
| 10:45 am -- Men's 5.2M Race | ||
| b | Sunday, September 16, 2001 | |
| b | Site: Your choice | |
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Training Demand: 2 |
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Long Run |