Akron Cross Country
| Men's Workouts | Women's Workouts | |||||||||
| #### | Monday, September 8, 2003 | #### | Monday, September 8, 2003 | |||||||
| Site: Kendall Hills | Site: Kendall Hills | |||||||||
| Sets | Reps | Load | Training Demand: 4 | Sets | Reps | Load | Training Demand: 4 | |||
| AM: Easy Run | Warmup | |||||||||
| Warmup | 800 @ Fast [800j] | |||||||||
| Hill Circuit | Hill Circuit | |||||||||
| 450 Uphill + flat [100j] | 450 Uphill + flat [100j] | |||||||||
| 100 Downhill [200j] | 100 Downhill [200j] | |||||||||
| 600 @ RPE [100j] | 600 @ RPE [100j] | |||||||||
| 100 Uphill [600j] | 100 Uphill [600j] | |||||||||
| Cooldown | Cooldown | |||||||||
| Tuesday, September 9, 2003 | Tuesday, September 9, 2003 | |||||||||
| Site: JAR | Site: JAR | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | Sets | Reps | Load | Training Demand: 2.5 | |||
| AM: Easy Run | AM: Long Pool Workout | |||||||||
| Warmup | 5 Laps Swimming | |||||||||
| Easy Run | 3' Medium Running | |||||||||
| Cooldown | 2' High-knee Sprint | |||||||||
| 2' Butt-kick Running | ||||||||||
| Wednesday, September 10, 2003 | 2' Straight-leg Bound | |||||||||
| Site: Towpath @ 303 | 45" Fast Running [15"] | |||||||||
| Sets | Reps | Load | Training Demand: 4 | 2' Easy Running | ||||||
| Warmup | 1' Abduct/Adduct (no Aqua Jogger) | |||||||||
| 10M | Medium Run | 1' Straight-leg Bound (no Aqua Jogger) | ||||||||
| Overhead Series | 1' Tread Water (no Aqua Jogger) | |||||||||
| Cooldown w/ Ankle Series | 2' Hard Run (no Aqua Jogger) | |||||||||
| 2' Easy Running | ||||||||||
| 2' Wall Running -40" ER, 40" MR, 40" HR | ||||||||||
| Thursday, September 11, 2003 | 2' Easy Running | |||||||||
| Site: JAR | 45" Fast Running [15"] | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | 3' Easy Running | ||||||
| AM: Easy Run | 1' Abduct/Adduct (no Aqua Jogger) | |||||||||
| Warmup | 1' Straight-leg Bound (no Aqua Jogger) | |||||||||
| Easy Run | 1' Tread Water (no Aqua Jogger) | |||||||||
| Rhythm 200 [200j] | 2' Hard Run (no Aqua Jogger) | |||||||||
| Pedestal Exercises: | 2' Easy Running | |||||||||
| Prone Single-leg Raise, Elbow Stand | 2' Wall Running -40" ER, 40" MR, 40" HR | |||||||||
| Supine Single-leg Raise, Elbow Stand | Warmup | |||||||||
| Lateral Single-leg Raise, Elbow Stand | Akron Circuit | |||||||||
| Low-reach Crunch | Cooldown | |||||||||
| Low-reach Crunch w/ twist | ||||||||||
| Cooldown | Wednesday, September 10, 2003 | |||||||||
| Site: Towpath @ 303 | ||||||||||
| Friday, September 12, 2003 | Sets | Reps | Load | Training Demand: 4 | ||||||
| Site: Goodyear Park | Warmup | |||||||||
| Sets | Reps | Load | Training Demand: 4 | 6M | Dynamic Run | |||||
| Warmup | (1M HR, 1M ER, 2M MR, 1M ER, 1M HR) | |||||||||
| 5km | Rhythm Run | Overhead Series | ||||||||
| 5km | Fartlek (alternate 60" Fast/60" Steady) | Cooldown w/ Ankle Series | ||||||||
| Cooldown | ||||||||||
| Saturday, September 13, 2003 | Thursday, September 11, 2003 | |||||||||
| Site: TBA | Site: JAR | |||||||||
| Sets | Reps | Load | Training Demand: 2.5 | Sets | Reps | Load | Training Demand: 2.5 | |||
| Long Run | AM: Akron Circuit | |||||||||
| Warmup | ||||||||||
| Sunday, September 14, 2003 | Easy Run | |||||||||
| Site: TBA | Rhythm 200 [200j] | |||||||||
| Sets | Reps | Load | Training Demand: 2 | Pedestal Exercises: | ||||||
| Easy Run | 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 | ||||||||||
| Friday, September 12, 2003 | ||||||||||
| Site: Western Campus Course | ||||||||||
| Sets | Reps | Load | Training Demand: 1 | |||||||
| Warmup | ||||||||||
| Preview Course | ||||||||||
| 100m Strides at start and finish | ||||||||||
| 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 | ||||||||||
| Cooldown | ||||||||||
| Saturday, September 13, 2003 | ||||||||||
| Site: Western Campus Course | ||||||||||
| Sets | Reps | Load | Training Demand: 5 | |||||||
| Compete at Miami Invitational | ||||||||||
| 10:15 am -- Women's 5km Race | ||||||||||
| Sunday, September 14, 2003 | ||||||||||
| Site: Your choice | ||||||||||
| Sets | Reps | Load | Training Demand: 2 | |||||||
| Long Run | ||||||||||