Akron Cross Country
| Men's Workouts | Women's Workouts | |||||||||
| #### | Monday, September 15, 2003 | #### | Monday, September 15, 2003 | |||||||
| Site: Towpath @ 303 | Site: Towpath @ 303 | |||||||||
| Sets | Reps | Load | Training Demand: 4 | Sets | Reps | Load | Training Demand: 3.5 | |||
| AM: Easy Run | Warmup | |||||||||
| Warmup | 6-8M | Medium Run | ||||||||
| 2 | 3M | Medium Run [5'] | Cooldown | |||||||
| Overhead Series | ||||||||||
| Cooldown w/ Ankle Series | Tuesday, September 16, 2003 | |||||||||
| Site: JAR | ||||||||||
| Tuesday, September 16, 2003 | Sets | Reps | Load | Training Demand: 2.5 | ||||||
| Site: JAR | AM: Long Pool Workout | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | 5 Laps Swimming | ||||||
| AM: Easy Run | 3' Medium Running | |||||||||
| Warmup | 2' High-knee Sprint | |||||||||
| Easy Run | 2' Butt-kick Running | |||||||||
| Cooldown | 2' Straight-leg Bound | |||||||||
| 45" Fast Running [15"] | ||||||||||
| Wednesday, September 17, 2003 | 2' Easy Running | |||||||||
| Site: Memorial Parkway | 1' Abduct/Adduct (no Aqua Jogger) | |||||||||
| Sets | Reps | Load | Training Demand: 4 | 1' Straight-leg Bound (no Aqua Jogger) | ||||||
| Warmup | 1' Tread Water (no Aqua Jogger) | |||||||||
| 5 | 1600 @ RPE [3'] | 2' Hard Run (no Aqua Jogger) | ||||||||
| Overhead Series | 2' Easy Running | |||||||||
| Cooldown w/ Ankle Series | 2' Wall Running -40" ER, 40" MR, 40" HR | |||||||||
| 2' Easy Running | ||||||||||
| Thursday, September 18, 2003 | 45" Fast Running [15"] | |||||||||
| Site: JAR | 3' Easy Running | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | 1' Abduct/Adduct (no Aqua Jogger) | ||||||
| AM: Easy Run | 1' Straight-leg Bound (no Aqua Jogger) | |||||||||
| Warmup | 1' Tread Water (no Aqua Jogger) | |||||||||
| Easy Run | 2' Hard Run (no Aqua Jogger) | |||||||||
| Rhythm 200 [200j] | 2' Easy Running | |||||||||
| Pedestal Exercises: | 2' Wall Running -40" ER, 40" MR, 40" HR | |||||||||
| Prone Single-leg Raise, Elbow Stand | Warmup | |||||||||
| Supine Single-leg Raise, Elbow Stand | Akron Circuit | |||||||||
| Lateral Single-leg Raise, Elbow Stand | Weights | |||||||||
| Low-reach Crunch | Cooldown | |||||||||
| Low-reach Crunch w/ twist | ||||||||||
| Cooldown | Wednesday, September 17, 2003 | |||||||||
| Site: Ledges | ||||||||||
| Friday, September 19, 2003 | Sets | Reps | Load | Training Demand: 4 (bring spikes) | ||||||
| Site: JAR | Warmup | |||||||||
| Sets | Reps | Load | Training Demand: 1 | 4 | 200 [30", ~5'] | |||||
| Warmup | 2 | Intervals | ||||||||
| Easy Run | 2 | 400 @ RPE [60"] | ||||||||
| Strides | 1 | 800 @ RPE [2'] | ||||||||
| Cooldown | 1 | 1600 [3'] | ||||||||
| Overhead Series | ||||||||||
| Saturday, September 20, 2003 | Cooldown w/ Ankle Series | |||||||||
| Site: Toledo | ||||||||||
| Sets | Reps | Load | Training Demand: 5 | Thursday, September 18, 2003 | ||||||
| Compete at Toledo Invitational | Site: JAR | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | |||||||
| Sunday, September 21, 2003 | AM: Akron Circuit | |||||||||
| Site: TBA | Warmup | |||||||||
| Sets | Reps | Load | Training Demand: 2 | Easy Run | ||||||
| Long Run | Rhythm 200 [200j] | |||||||||
| 2 | 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 | ||||||||||
| Weights | ||||||||||
| Cooldown | ||||||||||
| Friday, September 19, 2003 | ||||||||||
| Site: Outdoor Track | ||||||||||
| Sets | Reps | Load | Training Demand: 4 (bring spikes) | |||||||
| Warmup | ||||||||||
| 4 | 200 [30", ~5'] | |||||||||
| 3200 @ LT [10' ER] | ||||||||||
| 2000 (80"/90") [10' ER] | ||||||||||
| 1600 details TBA | ||||||||||
| 2 | Pedestal Exercises: | |||||||||
| Prone Single-leg Raise, Elbow Stand | ||||||||||
| Supine Single-leg Raise, Elbow Stand | ||||||||||
| Lateral Single-leg Raise, Elbow Stand | ||||||||||
| Low-reach Crunch | ||||||||||
| Low-reach Crunch w/ twist | ||||||||||
| Cooldown w/ Ankle Series | ||||||||||
| Saturday, September 20, 2003 | ||||||||||
| Site: | ||||||||||
| Sets | Reps | Load | Training Demand: | |||||||
| Bonus Day | ||||||||||
| Sunday, September 21, 2003 | ||||||||||
| Site: Your choice | ||||||||||
| Sets | Reps | Load | Training Demand: 2 | |||||||
| Long Run | ||||||||||