Akron Cross Country
Women's Workouts
| #### | Monday, November 10, 2003 | |||
| Site: Goodyear Park | ||||
| Sets | Reps | Load | Training Demand: 4 | |
| Warmup | ||||
| 4 | 200 [30", ~5'] | |||
| 3 | Intervals | |||
| 1000 [60"] (details TBA) | ||||
| 400 [3' ER] | ||||
| Cooldown | ||||
| Tuesday, November 11, 2003 | ||||
| Site: Outdoor Track | ||||
| Sets | Reps | Load | Training Demand:2 | |
| Warmup | ||||
| Low Impact Circuit | ||||
| 15 V-ups | ||||
| 10 Pushups | ||||
| 60" MB Chestpass | ||||
| 30 BW Squats | ||||
| 20 MB Situps | ||||
| 15 Back Hypers | ||||
| 30 Rocky Twists | ||||
| 60" Low-level Bicycle | ||||
| 6 Good Mornings | ||||
| 12 L-overs | ||||
| 30 Pelvic-tilt Leg Crunches | ||||
| 10 Pushups | ||||
| 60" MB Chestpass | ||||
| 20' | Easy Run | |||
| 10' Drill | ||||
| Cooldown | ||||
| Wednesday, November 12, 2003 | ||||
| Site: Outdoor Track | ||||
| Sets | Reps | Load | Training Demand: 4 | |
| Warmup | ||||
| 200 [30", ~5'] | ||||
| 6 | 400 @ 3km - 5km pace [100j] | |||
| 4 | 150 (50 Buildup, 100 Relaxed Fast) [250j] | |||
| Pedestal Exercises | ||||
| Cooldown w/ Ankle Series | ||||
| Thursday, November 13, 2003 | ||||
| Site: TBA | ||||
| Sets | Reps | Load | Training Demand: 2 | |
| Warmup | ||||
| Easy Run | ||||
| Rhythm 200 [200j] | ||||
| 2 | Core Exercises | |||
| 30 MB Situps | ||||
| 40 SL MB Chestpass | ||||
| 15 Back Hypers | ||||
| Cooldown | ||||
| Friday, November 14, 2003 | ||||
| Site: Terre Haute, IN | ||||
| Sets | Reps | Load | Training Demand: 1 | |
| Warmup | ||||
| Preview course | ||||
| Strides at Start and Finish | ||||
| Cooldown | ||||
| Saturday, November 15, 2003 | ||||
| Site: Terre Haute, IN | ||||
| Sets | Reps | Load | Training Demand: 5 | |
| Compete at Great Lakes Regional | ||||
| 11:00 am Men's 10km Race | ||||
| 12:15 pm Women's 6km Race | ||||
| Sunday, November 16, 2003 | ||||
| Site: | ||||
| Sets | Reps | Load | Training Demand: | |
| TBA | ||||