Workouts, October 20, 2003

####	Monday, October 20, 2003
	Site: Towpath @ 303
Sets	Reps	Load	Training Demand: 4
			Warmup
			Dynamic Run
			AZ, BS, KJ: (3x 1M MR, 1M HR)
			JC, JF, RZ, SW: (2M MR, 1M MR+, 1M HR)
			MS: 30' ER
			Overhead Series
			Cooldown w/ Ankle Series

	Tuesday, October 21, 2003
	Site: Outdoor Track
Sets	Reps	Load	Training Demand:2
			AM: Long Pool Workout
			5 Laps Swimming
			3' Medium Running
			2' High-knee Sprint
			2' Butt-kick Running
			2' Straight-leg Bound
	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
			2' Easy Running
	10		45" Fast Running [15"]
			3' 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
			Warmup
			Akron Circuit
			Cooldown

	Wednesday, October 22, 2003
	Site: Ledges
Sets	Reps	Load	Training Demand: 4
			Warmup
	4		200 [30", ~5']
	3		1600 [3']
			Pedestal Exercises
			Cooldown w/ Ankle Series

	Thursday, October 23, 2003
	Site: TBA
Sets	Reps	Load	Training Demand: 2
			AM: Akron Circuit
			Warmup
			Easy Run
			Rhythm 200 [200j]
			Cooldown

	Friday, October 24, 2003
	Site: Outdoor Track
Sets	Reps	Load	Training Demand: 4
			Warmup
	4		200 [30", ~5']
			2000 (80"/90') [10' ER]
			3000 (1600 @ RP + shift)
	4		150 (50 Buildup, 50 @ Relaxed Fast) [250j]
	2		Pillar Circuit
			Cooldown

	Saturday, October 25, 2003
	Site:
Sets	Reps	Load	Training Demand:
			Bonus Day

	Sunday, October 26, 2003
	Site: Your choice
Sets	Reps	Load	Training Demand: 2
			Long Run