Akron Cross Country
| ##### | Monday, September 23, 2002 | ||
| Site: Goodyear Park | |||
| W | M | Training Demand: 4 | |
| Warmup | |||
| 50' | 60' | Easy Run | |
| Rhythm 200 [200j] | |||
| Cooldown | |||
| ##### | Tuesday, September 24, 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 25, 2002 | ||
| Site: Ledges Park | |||
| W | M | Training Demand: 4 | |
| Warmup | |||
| Intervals: | |||
| 4 | 4 | 200 [30", ~5'] | |
| 3 | 4 | 1600 [3'] | |
| 4 | 4 | 200 [200j] | |
| Overhead Series | |||
| Cooldown w/ Ankle Series | |||
| Thursday, September 26, 2002 | |||
| Site: Cascade Locks | |||
| W | M | Training Demand: 2 | |
| AM: Akron Circuit | |||
| Team Pictures (?) | |||
| Warmup | |||
| 40' | 45' | 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 27, 2002 | |||
| Site: Indigo Lake | |||
| W | M | Training Demand: 4.5 | |
| Warmup | |||
| Akron Workout | |||
| 2000 (800 @ fast, 1200 @ RPE) [10' ER] | |||
| 4M | 4M | Dynamic Run (3M MR, 1M HR) [10' ER] | |
| 4 | 4 | 400 [2'] | |
| Cooldown | |||
| Saturday, September 28, 2002 | |||
| Site: | |||
| W | M | Training Demand: 0 | |
| Off | |||
| Sunday, September 29, 2002 | |||
| Site: Your choice | |||
| W | M | Training Demand: 2 | |
| ~90' | ~90' | Long Run | |
| Cross Country Open House (~12-4pm) | |||