Akron Cross Country

##### Monday, October 14, 2002
Site: Towpath @ 303
W M Training Demand: 4  
    Warmup  
6M 8M Dynamic Run  
       Women (HR, MR, ER, MR, ER, HR)  
       Men: (HR, MR, ER, MR, ER, MR, ER, HR)
    Cooldown  
##### Tuesday, October 15, 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, October 16, 2002
Site: Outdoor Track
W M Training Demand: 4  
    Warmup  
4 4 200 [30", ~5']  
    Women:  
       2x 2000 (80"/90") [800j, 10' ER]  
       1600 (details TBA)  
    Men:  
       2x 2800 (70"/80") [800j, 10' ER]  
       1600 (details TBA)  
2 2 Overhead Series  
    Cooldown  
Thursday, October 17, 2002
Site: Goodyear Park
W M Training Demand: 2.5  
    AM: Akron Circuit  
    Warmup  
45' 50' Easy Run  
    Rhythm 200 [200j]  
1 1 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  
Friday, October 18, 2002
Site: Auburn, AL
W M Training Demand: 1  
    Warmup  
    Preview Course  
    Strides at start and finish  
1 1 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, October 19, 2002
Site: Auburn, AL
W M Training Demand: 5  
    Compete at Auburn Invitational  
       8:00 am CDT Men's 8km Race  
       9:00 am CDT Women's 5km Race  
Sunday, October 20, 2002
Site: Your choice
W M Training Demand: 2  
~75' ~75' Long Run