Akron Cross Country
| ##### | Monday, October 21, 2002 | ||
| Site: Cascade Locks | |||
| W | M | Training Demand: 3 | |
| Warmup | |||
| 8M | 10M | Long Pickup Run (15" Pickups every 4') | |
| Core Exercises: (2x) | |||
| 40 SL MB Chestpass | |||
| 30 MB Situps | |||
| 15 Pushups | |||
| 15 Back hypers | |||
| Cooldown | |||
| ##### | Tuesday, October 22, 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 23, 2002 | ||
| Site: Firestone Park | |||
| W | M | Training Demand: 4 | |
| Warmup | |||
| 4 | 4 | 200 [30", ~5'] | |
| 4 | 1400 [on 8' sendoff] | ||
| 6 | 1400 [on 7' sendoff] | ||
| 2 | 2 | Overhead Series | |
| Cooldown | |||
| Thursday, October 24, 2002 | |||
| Site: Your choice | |||
| 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 25, 2002 | |||
| Site: Outdoor Track | |||
| W | M | Training Demand: 4 | |
| Warmup | |||
| 4 | 4 | 200 [30", ~5'] | |
| Women: | |||
| 800 @ Fast | |||
| 1.5M Medium Run | |||
| 2000 (80"/90") | |||
| 1.5M Medium Run | |||
| 1200 (400 at RP + shift) | |||
| TBA | |||
| Men: | |||
| 1200 @ Fast | |||
| 1.5M Medium Run | |||
| 2800 (70"/80") | |||
| 1.5M Medium Run | |||
| 2000 (400 at RP + shift) | |||
| TBA | |||
| Cooldown | |||
| Saturday, October 26, 2002 | |||
| Site: Your choice | |||
| W | M | Training Demand: 0/1 | |
| Easy Run (optional) | |||
| Sunday, October 27, 2002 | |||
| Site: Your choice | |||
| W | M | Training Demand: 2 | |
| ~60' | ~60' | Long Run | |