Akron Cross Country

##### Monday, September 9, 2002
Site: Towpath @ 303
W M Training Demand: 4  
    Warmup  
6M 8M Medium Run  
    Cooldown  
##### Tuesday, September 10, 2002
Site: O-Nat
W M Training Demand: 2  
    AM: Akron Circuit  
    Long Pool Workout:  
         5 Laps Swimming  
         3' Medium Running  
         2' High-knee Sprint  
         2' Butt-kick Running  
         2' Straight-leg Bound  
         2' Easy Running  
         1' Abduct/Adduct (no Aqua Jogger)
         1' Straight-leg Bound (no Aqua Jogger)
         1' Tread Water (no Aqua Jogger)  
         2' Hard Run (no Aqua Jogger)  
         2' Easy Running  
         2' Wall Running -40" ER, 40" MR, 40" HR
         2' Easy Running  
  10      45" Fast Running [15"]  
         2' Easy Running  
         1' Abduct/Adduct (no Aqua Jogger)
         1' Straight-leg Bound (no Aqua Jogger)
         1' Tread Water (no Aqua Jogger)  
         2' Hard Run (no Aqua Jogger)  
         2' Easy Running  
         2' Wall Running -40" ER, 40" MR, 40" HR
         Relays  
##### Wednesday, September 11, 2002
Site: Kendall Hills
W M Training Demand: 4  
    Warmup  
8 10 Intervals:  
       400 [200j]  
       200 [200j]  
    Overhead Series  
    Cooldown w/ Ankle Series  
Thursday, September 12, 2002
Site: Cascade Locks
W M Training Demand: 2.5  
    AM: Akron Circuit  
    Warmup  
45' 50' Easy Run  
5 5 Rhythm 200 [200j]  
1 1 Pedestal Exercises:  
10 10    Prone Single-leg Raise, Elbow Stand
10 10    Supine Single-leg Raise, Elbow Stand
10 10    Lateral Single-leg Raise, Elbow Stand
20 20    Low-reach Crunch  
20 20    Low-reach Crunch w/ twist  
    Cooldown  
Friday, September 13, 2002
Site: Goodyear Park
W M Training Demand: 4  
    Warmup  
4 4 200 [~30", ~5']  
    Hill Circuit:  
       400 @ Race Pace [30" ER]  
       150 Uphill fast [60" ER]  
       1000 @ LT pace [30" ER]  
2 2 Pillar Circuit:  
         15 V-ups  
         20 Leg Toss  
         20 Crunches  
         15 Back Hypers  
         12 L-overs  
         20 Side Ups  
         12 Double-leg Eagles  
         45" Low-level Bicycle  
         10 Pelvic Tilt  Isometrics (5 count)  
         30 Pelvic Tilt Leg Crunches  
    Cooldown  
Saturday, September 14, 2002
Site:  
W M Training Demand: 0  
    Off  
Sunday, September 15, 2002
Site: Your choice
W M Training Demand: 2  
~90' ~90' Long Run