Akron Cross Country

##### Monday, October 7, 2002
Site: Cascade Locks
W M Training Demand: 3  
    Warmup  
4M 6M Pickup Run (15" pickups every 4')  
2M 2M Easy Run  
    Commando Circuit: (2x)  
       30 MB Situps  
       20/15 Pushups  
       60" Low-Level Bicycle  
       8 6-Count Burpees  
    Cooldown  
##### Tuesday, October 8, 2002
Site: Kendall Hills
W M Training Demand: 4 (bring spikes)  
    Warmup  
    800 @ Fast [800j]  
2 3 Extended Hill Circuit:  
         450m uphill + flat [100j]  
         100m downhill fast [200j]  
         600m [400j]  
    600 @ Fast  
    Overhead Series  
    Cooldown w/ Ankle Series  
##### Wednesday, October 9, 2002
Site: Campus
W M Training Demand: 2  
    Warmup  
    Easy Run  
5 5 Rhythm 200 [200j]  
    Core Exercises: (2x)  
       20 Single-leg MB Chestpass (per leg)
       30 MB Situps  
       30 MB Solo-Twists  
       15 Back Hypers  
       15/20 Pushups  
    Cooldown  
Thursday, October 10, 2002
Site: Outdoor Track
W M Training Demand: 1  
    Warmup  
    Easy Run  
    Strides  
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 11, 2002
Site: Delaware, OH
W M Training Demand: 5  
    Compete at All Ohio  
       2:00 pm  Men's 8km race  
       2:45 pm Women's 5km race  
       3:30 pm Men's Open 8km race  
       4:15 pm Women's Open 5km race  
Saturday, October 12, 2002
Site:   
W M Training Demand: 0  
    Off  
Sunday, October 13, 2002
Site: Your choice
W M Training Demand: 2  
~75' ~75' Long Run