Akron Cross Country
| #### | Monday, September 22, 2003 | #### | Monday, September 22, 2003 | |||||||
| Site: Memorial Parkway | Site: Outdoor Track | |||||||||
| Sets | Reps | Load | Training Demand3 | Sets | Reps | Load | Training Demand: 4 | |||
| Long Run | Warmup | |||||||||
| 4 | 1500 @ LT [100j] | |||||||||
| Tuesday, September 23, 2003 | 4 | 150 (50 Buildup, 100 @ Fast) [250j] | ||||||||
| Site: JAR | Cooldown | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | |||||||
| AM: Easy Run | Tuesday, September 23, 2003 | |||||||||
| Warmup | Site: JAR | |||||||||
| Easy Run | Sets | Reps | Load | Training Demand: 2.5 | ||||||
| Cooldown | AM: Long Pool Workout | |||||||||
| 5 Laps Swimming | ||||||||||
| Wednesday, September 24, 2003 | 3' Medium Running | |||||||||
| Site: Outdoor Track | 2' High-knee Sprint | |||||||||
| Sets | Reps | Load | Training Demand: 4 | 2' Butt-kick Running | ||||||
| Warmup | 2' Straight-leg Bound | |||||||||
| Intervals | 45" Fast Running [15"] | |||||||||
| TBA | 2' Easy Running | |||||||||
| Overhead Series | 1' Abduct/Adduct (no Aqua Jogger) | |||||||||
| Cooldown w/ Ankle Series | 1' Straight-leg Bound (no Aqua Jogger) | |||||||||
| 1' Tread Water (no Aqua Jogger) | ||||||||||
| Thursday, September 25, 2003 | 2' Hard Run (no Aqua Jogger) | |||||||||
| Site: JAR | 2' Easy Running | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | 2' Wall Running -40" ER, 40" MR, 40" HR | ||||||
| AM: Easy Run | 2' Easy Running | |||||||||
| Warmup | 45" Fast Running [15"] | |||||||||
| Easy Run | 3' Easy Running | |||||||||
| Rhythm 200 [200j] | 1' Abduct/Adduct (no Aqua Jogger) | |||||||||
| Pedestal Exercises: | 1' Straight-leg Bound (no Aqua Jogger) | |||||||||
| Prone Single-leg Raise, Elbow Stand | 1' Tread Water (no Aqua Jogger) | |||||||||
| Supine Single-leg Raise, Elbow Stand | 2' Hard Run (no Aqua Jogger) | |||||||||
| Lateral Single-leg Raise, Elbow Stand | 2' Easy Running | |||||||||
| Low-reach Crunch | 2' Wall Running -40" ER, 40" MR, 40" HR | |||||||||
| Low-reach Crunch w/ twist | Warmup | |||||||||
| Cooldown | Akron Circuit | |||||||||
| Weights | ||||||||||
| Friday, September 26, 2003 | Cooldown | |||||||||
| Site: Howe Meadow | ||||||||||
| Sets | Reps | Load | Training Demand: 4 (bring spikes) | Wednesday, September 24, 2003 | ||||||
| Warmup | Site: Ledges | |||||||||
| 4 | 200 [30", ~5'] | Sets | Reps | Load | Training Demand: 4 (bring spikes) | |||||
| 2000 [10' ER] | Warmup | |||||||||
| 4M | Dynamic Run (3M MR, 1M HR) [10' ER] | 4 | 200 [30", ~5'] | |||||||
| 1600 @ RPE | Intervals | |||||||||
| Cooldown w/ Ankle Series | 4 | 400 @ RPE [45", 3'] | ||||||||
| 1 | 1600 [3'] | |||||||||
| Saturday, September 27, 2003 | 4 | 400 @ RPE+ [2'] | ||||||||
| Site: | Overhead Series | |||||||||
| Sets | Reps | Load | Training Demand: | Cooldown w/ Ankle Series | ||||||
| Bonus Day | ||||||||||
| Thursday, September 25, 2003 | ||||||||||
| Sunday, September 28, 2003 | Site: JAR | |||||||||
| Site: | Sets | Reps | Load | Training Demand: 2.5 | ||||||
| Sets | Reps | Load | Training Demand: 3 | AM: Akron Circuit | ||||||
| Long Run | Warmup | |||||||||
| Easy 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 26, 2003 | ||||||||||
| Site: Howe Meadow | ||||||||||
| Sets | Reps | Load | Training Demand: 4 (bring spikes) | |||||||
| Warmup | ||||||||||
| 4 | 200 [30", ~5'] | |||||||||
| 2000 (800 @ fast, 1200 @ RPE) [10' ER] | ||||||||||
| 4M | Dynamic Run (3M MR, 1M HR) [10' ER] | |||||||||
| 4 | 400 cutdown [400j] | |||||||||
| Cooldown w/ Ankle Series | ||||||||||
| Saturday, September 27, 2003 | ||||||||||
| Site: | ||||||||||
| Sets | Reps | Load | Training Demand: | |||||||
| Bonus Day | ||||||||||
| Sunday, September 28, 2003 | ||||||||||
| Site: Your choice | ||||||||||
| Sets | Reps | Load | Training Demand: 3.5 | |||||||
| 8-10M | Long Medium Run | |||||||||