| Day |
Date |
Session |
Planned (Hours)
|
| Mon |
Jul-29 |
Off |
0 |
| Tue |
Jul-30 |
Quality - 4x4:00
Rollerski (skate) intervals |
1 |
| Wed |
Jul-31 |
Off - Working Late |
0 |
| Thu |
Aug-1 |
Off - Working Late |
0 |
| Fri |
Aug-2 |
Off - Need a break, poison ivy drugs
making me groggy |
0 |
| Sat |
Aug-3 |
TRAVEL + Distance - Rollerski Skate |
2.5 |
| Sun |
Aug-4 |
TRAVEL + Distance - Rollerski Skate |
1.5 |
| |
|
Weekly Total (hours) |
5.0 |
| Mon |
Aug-5 |
Off - Have to work late |
0 |
| Tue |
Aug-6 |
Distance - Rollerski Classic |
1 |
| Wed |
Aug-7 |
Hill running intervals,
2:20, 2:10, 2:00, 1:50, 1:40 (same distance) |
1 |
| Thu |
Aug-8 |
Distance - Bike |
1 |
| Fri |
Aug-9 |
Rollerski 6-5-4-1
Intervals at -30-20, -25-15, -20-15, & -10 <max HR |
1 |
| Sat |
Aug-10 |
Distance rollerski + Weights/Strength |
4 |
| Sun |
Aug-11 |
Distance rollerski |
2 |
| |
|
Weekly Total (hours) |
10.0 |
| Mon |
Aug-12 |
Running Time Trial for PR
(1st lap same time as 2nd) |
1 |
| Tue |
Aug-13 |
Distance rollerski + Weights |
2 |
| Wed |
Aug-14 |
Off |
0 |
| Thu |
Aug-15 |
Roll intervals 2-3-4
(-30--20), 1-2-3 (-20--15) |
1 |
| Fri |
Aug-16 |
Off |
0 |
| Sat |
Aug-17 |
DP speed intervals 2 X
(:30, 1:00, 1:30), then distance ski |
4 |
| Sun |
Aug-18 |
Distance rollerski + Weights |
3 |
| |
|
Weekly Total (hours) |
11.0 |
| Mon |
Aug-19 |
Off |
0 |
| Tue |
Aug-20 |
Run intervals 3x6 at
-30-15, 2-4 min recovery, rolling terrain |
1 |
| Wed |
Aug-21 |
Distance rollerski + Weights |
2 |
| Thu |
Aug-22 |
Off |
0 |
| Fri |
Aug-23 |
Roll-skate time trial for
PR (5 miles) |
1 |
| Sat |
Aug-24 |
Distance rollerski |
4 |
| Sun |
Aug-25 |
Distance run + Weights |
2 |
| |
|
Weekly Total (hours) |
10.0 |
| Mon |
Aug-26 |
Off |
0 |
| Tue |
Aug-27 |
Running intervals 2x4
(-20), then 2x3 (-20-10), 2-3 min recovery |
1 |
| Wed |
Aug-28 |
Distance rollerski + weights |
2.5 |
| Thu |
Aug-29 |
Off |
0 |
| Fri |
Aug-30 |
Moose-hoofs intervals:
6x:45 slow bounding, steep uphill w/ poles |
1 |
| Sat |
Aug-31 |
Distance rollerski |
4 |
| Sun |
Sep-1 |
Distance run + Weights |
2.5 |
| |
|
Weekly Total (hours) |
11.0 |
| |
|
|
|
| |
|
Five-Week
Total |
47.0 |
| |
|
Total
for August |
39.5 |
