| Day |
Date |
Session |
Planned (minutes)
|
| Mon |
Apr-29 |
Off |
|
| Tue |
Apr-30 |
Distance Bike, 1.5 hours |
90 |
| Wed |
May-1 |
Quality (4x3 minutes -30, -20, -10,
-10 rollerski) |
54 |
| Thu |
May-2 |
Distance run, 30 minutes + Skate bounds + Weights, 45
min |
90 |
| Fri |
May-3 |
Off |
|
| Sat |
May-4 |
Distance rollerski, 2 - 2.5 hours |
120 |
| Sun |
May-5 |
Distance rollerski, 1 hour |
105 |
| |
Weekly Total (hours)
|
7.7
|
| Mon |
May-6 |
Weights |
40 |
| Tue |
May-7 |
Distance Run |
45 |
| Wed |
May-8 |
Off |
|
| Thu |
May-9 |
Quality (ski walk up gradual hill, 4x2.5) + Weights |
90 |
| Fri |
May-10 |
Off |
|
| Sat |
May-11 |
Distance rollerski, 2 - 2.5 hours |
120 |
| Sun |
May-12 |
Distance (Bike to/from gym) + weights |
80 |
| |
Weekly Total (hours)
|
6.3
|
| Mon |
May-13 |
Off |
|
| Tue |
May-14 |
Quality (Max heart rate test) |
60 |
| Wed |
May-15 |
Off |
|
| Thu |
May-16 |
Distance rollerski, 1 hour + Weights |
100 |
| Fri |
May-17 |
Off |
|
| Sat |
May-18 |
Distance rollerski, 2 - 2.5 hours |
120 |
| Sun |
May-19 |
Distance (Bike to/from gym) + weights |
80 |
| |
Weekly Total (hours)
|
6.0
|
| Mon |
May-20 |
Off |
|
| Tue |
May-21 |
Distance rollerski, 1.5 - 2 hours + Weights |
150 |
| Wed |
May-22 |
Off |
|
| Thu |
May-23 |
Quality (Bike pace workout) + weights |
100 |
| Fri |
May-24 |
Off |
|
| Sat |
May-25 |
Distance rollerski, 2 hours |
120 |
| Sun |
May-26 |
Distance run, 1 hour + Weights |
105 |
| |
Weekly Total (hours)
|
7.9
|
| Mon |
May-27 |
Off |
|
| Tue |
May-28 |
Quality (Establish running time trial) |
60 |
| Wed |
May-29 |
Weights |
45 |
| Thu |
May-30 |
Distance rollerski or inline, 1 hour |
60 |
| Fri |
May-31 |
Off |
|
| Sat |
Jun-1 |
Distance rollerski, 2 hours |
120 |
| Sun |
Jun-2 |
Distance run, 1 hour + Weights |
105 |
| |
Weekly Total
(hours) |
6.5 |
| |
Five-Week
Total |
34.3 |
| |
Total for
May |
29.1 |
