| Date |
Session |
Planned (Hours)
|
|
Mon Oct-28
|
Roll skate distance (50 min) + Weights (1 hour)
|
1.8
|
|
Tue Oct-29
|
Off
|
-
|
|
Wed Oct-30
|
In Dark: Roll classic, intervals: 3x7 (-35-20). Build up.
|
1.0
|
|
Thu Oct-31
|
Off - Halloween duties
|
-
|
|
Fri Nov-1
|
In Dark: Mousehuf intervals 4x 2.5 minutes hard bounding.
|
1.0
|
|
Sat Nov-2
|
Roll skate, Distance
|
3.0
|
|
Sun Nov-3
|
Roll skate, 4 x 4 min intervals (2 at -25 to -15, 2 at -20 to -5)
|
1.0
|
|
|
Weekly Total
|
7.8
|
|
Mon Nov-4
|
Run distance (30 minutes) + weights (50 minutes)
|
1.3
|
|
Tue Nov-5
|
Off - No motivation
|
-
|
|
Wed Nov-6
|
Off - house stuff to do.
|
-
|
|
Thu Nov-7
|
Roll-skate time-trial
|
1.0
|
|
Fri Nov-8
|
Run distance (30 minutes) + weights (1 hour)
|
1.5
|
|
Sat Nov-9
|
Roll skate, distance
|
2.5
|
|
Sun Nov-10
|
Roll-classic, 3-4-5-3-4-5 (3 at -30 to -18, last 2/3 of last 3 at -20 to -5)
|
1.2
|
|
|
Weekly Total
|
7.5
|
|
Mon Nov-11
|
Off
|
|
|
Tue Nov-12
|
Roll-skate, distance (1 hour) + weights (1 hour)
|
2.0
|
|
Wed Nov-13
|
Roll-classic 4x6 min (2x -30 to -20, last 3 min of last 2 at – 20 to -5)
|
1.0
|
|
Thu Nov-14
|
Off
|
-
|
|
Fri Nov-15
|
Roll-skate, distance
|
1.0
|
|
Sat Nov-16
|
Running time-trial (1 hour AM) + weights (1 hour PM)
|
2.0
|
|
Sun Nov-17
|
Roll-classic, distance (2.5 hours)
|
2.5
|
|
|
Weekly Total
|
8.5
|
|
Mon Nov-18
|
Roll-skate 6-8 x 2 minutes (2 each easy, med, hard, very hard)
|
1.0
|
|
Tue Nov-19
|
Roll classic, distance
|
1.5
|
|
Wed Nov-20
|
Roll classic, 4 x 4 min intervals (2 at -25 to -15, 2 at -20 to -5)
|
1.0
|
|
Thu Nov-21
|
Run, distance (:30) + Weights (1 hour)
|
1.5
|
|
Fri Nov-22
|
Off
|
-
|
|
Sat Nov-23
|
Roll-skate, 3-4-5-3-4-5 (3 at -30 to -18, last 2/3 of last 3 at -20 to -5)
|
1.0
|
|
Sun Nov-24
|
Roll-classic, distance
|
2.0
|
|
|
Weekly Total
|
8.0
|
|
Mon Nov-25
|
Roll-skate 4x6 min (2x -30 to -20, last 3 min of last 2 at – 20 to -5)
|
1.0
|
|
Tue Nov-26
|
Run, distance (:30) + Weights (1 hour)
|
1.5
|
|
Wed Nov-27
|
Roll-classic 6-8 x 2 minutes (2 each easy, med, hard, very hard)
|
1.0
|
|
Thu Nov-28
|
Off - Thanksgiving
|
-
|
|
Fri Nov-29
|
Run, distance (:30) + Weights (1 hour)
|
1.5
|
|
Sat Nov-30
|
Roll-skate distance
|
3.0
|
|
Sun Dec-1
|
Roll-classic distance
|
2.0
|
|
|
Weekly Total
|
10.0
|
|
|
|
|
|
|
Five-Week Total
|
41.9
|
|
|
Total for November
|
37.0
|
