Akron Cross Country

##### Monday, October 28, 2002
Site: Towpath @ 303
W M Training Demand: 4  
    Warmup  
    Dynamic Run:  
4M      1200 [400 ER], 2M MR [400 ER], 1200
  6M    1200 [400 ER], 4M MR [400 ER], 1200
    Cooldown  
##### Tuesday, October 29, 2002
Site: JAR
W M Training Demand: 2  
    Warmup  
    Akron Circuit  
20' 20' Easy Run  
    Strides  
    Cooldown  
##### Wednesday, October 30, 2002
Site: Firestone Park
W M Training Demand: 4  
    Warmup  
4 4 200 [30", ~5']  
2 3 400 [45", 3']  
    1400 [3']  
2 2 400 [90"]  
2 2 Overhead Series  
    Cooldown  
Thursday, October 31, 2002
Site: Goodyear Park
W M Training Demand: 2  
    Warmup  
    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, November 1, 2002
Site: Oxford, OH
W M Training Demand: 1  
    Warmup  
    Preview Course  
    Strides at Start and Finish  
    Cooldown  
Saturday, November 2, 2002
Site: Oxford, OH
W M Training Demand: 5  
    Compete at MAC Championships  
       11:00 am Men's 8km race  
       Noon Women's 5km race  
Sunday, November 3, 2002
Site:   
W M Training Demand:   
    Off