| Day |
Date |
Session |
Planned (minutes)
|
| Mon |
Jul-1 |
Weights (12 reps / set) |
80 |
| Tue |
Jul-2 |
TRAVEL + Golf |
- |
| Wed |
Jul-3 |
Quality - hill running 2:20, 2:10,
2:00, 1:50, 1:40 (same distance) |
60 |
| Thu |
Jul-4 |
Off |
- |
| Fri |
Jul-5 |
Weights (12 reps / set) or general
strength |
80 |
| Sat |
Jul-6 |
Distance - Rollerski |
120 |
| Sun |
Jul-7 |
Distance - run/ski walk |
60 |
| |
|
Weekly Total (hours) |
6.7 |
| Mon |
Jul-8 |
Quality - Roller ski intervals 6-7-6 at
-30, -25, -20 |
60 |
| Tue |
Jul-9 |
TRAVEL - Weights (16 reps/ set) |
80 |
| Wed |
Jul-10 |
Off |
- |
| Thu |
Jul-11 |
Distance - Bike |
90 |
| Fri |
Jul-12 |
Off |
- |
| Sat |
Jul-13 |
Quality - Long distance w :40 at intensity 3 half way
through |
150 |
| Sun |
Jul-14 |
Distance (Bike to Gym) + Weights (16 reps /
set) |
120 |
| |
|
Weekly Total (hours) |
8.3 |
| Mon |
Jul-15 |
Off |
- |
| Tue |
Jul-16 |
Quality - Running time trial |
60 |
| Wed |
Jul-17 |
Weights (12 reps / set) |
80 |
| Thu |
Jul-18 |
Off |
- |
| Fri |
Jul-19 |
Quality - DP speed intervals 2 X (:30,
1:00, 1:30) |
50 |
| Sat |
Jul-20 |
Distance - Rollerski |
180 |
| Sun |
Jul-21 |
Distance (Bike to Gym) + Weights (12 reps /
set) |
120 |
| |
|
Weekly Total (hours) |
8.2 |
| Mon |
Jul-22 |
Off |
- |
| Tue |
Jul-23 |
Quality - Rollerski time trial
-30, -25, -15 |
45 |
| Wed |
Jul-24 |
Weights (16 reps / set) |
55 |
| Thu |
Jul-25 |
Off |
- |
| Fri |
Jul-26 |
Quality - Mooosehufs 6x:40 secs w/
poles |
60 |
| Sat |
Jul-27 |
Distance - Rollerski |
180 |
| Sun |
Jul-28 |
Distance (Bike to Gym) + Weights (16 reps /
set) |
120 |
| |
|
Weekly Total (hours) |
7.7 |
| Mon |
Jul-29 |
Off |
- |
| Tue |
Jul-30 |
Run - distance |
60 |
| Wed |
Jul-31 |
Quality roll- 4x4 (2x -20 + 2x -15-10, up to speed at 2:00
marks) |
60 |
| Thu |
Aug-1 |
Weights (12 reps / set) |
80 |
| Fri |
Aug-2 |
Off |
- |
| Sat |
Aug-3 |
Distance - Rollerski |
180 |
| Sun |
Aug-4 |
Distance (Bike to Gym) + Weights (12 reps /
set) |
120 |
| |
|
Weekly Total (hours) |
8.3 |
| |
|
|
|
| |
|
Five-Week Total |
39.2 |
| |
|
Total for July |
32.8 |
