Akron Cross Country
Women's Workouts
| #### | Monday, October 13, 2003 | |||
| Site: Outdoor Track | ||||
| Sets | Reps | Load | Training Demand: 2 | |
| Warmup | ||||
| Bounding | ||||
| 30' | Easy Run | |||
| 10' Drill | ||||
| 2 | Core Exercises: | |||
| 5 OHB | ||||
| 30 MB Situps | ||||
| 40 SL MB Chest Pass | ||||
| 15 Back Hypers | ||||
| Cooldown | ||||
| Tuesday, October 14, 2003 | ||||
| Site: Outdoor Track | ||||
| Sets | Reps | Load | Training Demand: 4 (bring spikes) | |
| Warmup | ||||
| 4 | 200 [30", ~5'] | |||
| Intervals | ||||
| 1600 @ RP [400j] | ||||
| 4 | 400 @ Fun fast [400j] | |||
| 1600 first 400 @ RP, then faster | ||||
| Pedestal Exercises | ||||
| Cooldown w/ankle series | ||||
| Wednesday, October 15, 2003 | ||||
| Site: Your choice | ||||
| Sets | Reps | Load | Training Demand: 2 | |
| Warmup | ||||
| 30' | Easy Run | |||
| 5 | Rhythm 200 [200j] | |||
| 2 | Core Exercises: | |||
| 5 OHB | ||||
| 30 MB Situps | ||||
| 40 SL MB Chest Pass | ||||
| 15 Back Hypers | ||||
| Cooldown | ||||
| Thursday, October 16, 2003 | ||||
| Site: On campus, before we leave | ||||
| Sets | Reps | Load | Training Demand: 1.5 | |
| Warmup | ||||
| Easy Run | ||||
| Strides | ||||
| 2 | Pillar Circuit | |||
| Cooldown | ||||
| Friday, October 17, 2003 | ||||
| Site: Kalamazoo, MI | ||||
| Sets | Reps | Load | Training Demand: 5 | |
| Compete at Bronco Invitational | ||||
| Saturday, October 18, 2003 | ||||
| Site: | ||||
| Sets | Reps | Load | Training Demand: | |
| Bonus Day | ||||
| Sunday, October 19, 2003 | ||||
| Site: Your choice | ||||
| Sets | Reps | Load | Training Demand: 2 | |
| Long Run | ||||