Akron Cross Country
| Men's Workouts | Women's Workouts | |||||||||
| #### | Monday, September 29, 2003 | #### | Monday, September 29, 2003 | |||||||
| Site: Towpath @ Memorial Parkway | Site: Towpath @ Memorial Parkway | |||||||||
| Sets | Reps | Load | Training Demand: 2 | Sets | Reps | Load | Training Demand: 2 | |||
| Warmup (15' Easy Run) | Warmup | |||||||||
| Drills | Easy Run | |||||||||
| 4 - 5 | 100 m | 10' Drill | ||||||||
| 45' | Easy Run | Weights | ||||||||
| Cooldown | Cooldown | |||||||||
| Tuesday, September 30, 2003 | Tuesday, September 30, 2003 | |||||||||
| Site: Goodyear Park | Site: Goodyear Park | |||||||||
| Sets | Reps | Load | Training Demand: 4 (bring spikes) | Sets | Reps | Load | Training Demand: 4 (bring spikes) | |||
| Warmup | Warmup | |||||||||
| 2 | 4800 m | 200 [30", ~5'] | ||||||||
| Cooldown w/ankle series | 3 | 1000 (600 @ RP, 200 @ fast, 200 @ RP) [3' j] | ||||||||
| 2 | 1000 (800 @ RP, 200 @ fast) [3' ER] | |||||||||
| Wednesday, October 1, 2003 | Pedestal Exercises | |||||||||
| Site: Horseshoe Pond | Cooldown w/ankle series | |||||||||
| Sets | Reps | Load | Training Demand: 2 | |||||||
| Warmup | Wednesday, October 1, 2003 | |||||||||
| 60' | Easy Run | Site: Horseshoe Pond | ||||||||
| 5 | Rhythm 200 [200j] | Sets | Reps | Load | Training Demand: 2 | |||||
| 2 | Core Exercises: | Warmup | ||||||||
| 5 OHB | Easy Run | |||||||||
| 30 MB Situps | 5 | Rhythm 200 [200j] | ||||||||
| 40 SL MB Chest Pass | 2 | Core Exercises: | ||||||||
| 15 Back Hypers | 5 OHB | |||||||||
| Cooldown | 30 MB Situps | |||||||||
| 40 SL MB Chest Pass | ||||||||||
| Thursday, October 2, 2003 | 15 Back Hypers | |||||||||
| Site: Burke Memorial Golf Course | Cooldown | |||||||||
| Sets | Reps | Load | Training Demand: 1.5 | |||||||
| Warmup | Thursday, October 2, 2003 | |||||||||
| Preview course | Site: Burke Memorial Golf Course | |||||||||
| Strides at Start and Finish | Sets | Reps | Load | Training Demand: 1.5 | ||||||
| 2 | Pillar Circuit: | Warmup | ||||||||
| 15 V-ups | Preview course | |||||||||
| 20 Leg Toss | Strides at Start and Finish | |||||||||
| 20 Crunches | 2 | Pillar Circuit: | ||||||||
| 15 Back Hypers | 15 V-ups | |||||||||
| 12 L-overs | 20 Leg Toss | |||||||||
| 20 Side Ups | 20 Crunches | |||||||||
| 12 Double-leg Eagles | 15 Back Hypers | |||||||||
| 45" Low-level Bicycle | 12 L-overs | |||||||||
| 10 Pelvic Tilt Isometrics (5 count) | 20 Side Ups | |||||||||
| 30 Pelvic Tilt Leg Crunches | 12 Double-leg Eagles | |||||||||
| Cooldown | 45" Low-level Bicycle | |||||||||
| 10 Pelvic Tilt Isometrics (5 count) | ||||||||||
| Friday, October 3, 2003 | 30 Pelvic Tilt Leg Crunches | |||||||||
| Site: Burke Memorial Golf Course | Cooldown | |||||||||
| Sets | Reps | Load | Training Demand: 5 | |||||||
| Compete at Notre Dame Invitational | Friday, October 3, 2003 | |||||||||
| Site: Burke Memorial Golf Course | ||||||||||
| Saturday, October 4, 2003 | Sets | Reps | Load | Training Demand: 5 | ||||||
| Site: Your choice | Compete at Notre Dame Invitational | |||||||||
| Sets | Reps | Load | Training Demand: | |||||||
| Easy Run (On Your Own) | Saturday, October 4, 2003 | |||||||||
| Site: | ||||||||||
| Sunday, October 5, 2003 | Sets | Reps | Load | Training Demand: | ||||||
| Site: Your choice | Bonus Day | |||||||||
| Sets | Reps | Load | Training Demand: 2 | |||||||
| Long Run | Sunday, October 5, 2003 | |||||||||
| Site: Your choice | ||||||||||
| Sets | Reps | Load | Training Demand: 4 | |||||||
| 8-10M | Long Medium Run | |||||||||