| Date |
Session |
Planned (Hours)
|
| Mon Sep-30 |
Roll classic, Distance (1 hour) + weights (1 hour) |
2 |
| Tue Oct-1 |
Off |
- |
| Wed Oct-2 |
Roll skate 4x6 at -35 to -25, recover 2-3 minutes, easy rolling/uphill |
1 |
| Thu Oct-3 |
Roll classic, Distance (1 hour) + weights (1 hour) |
2 |
| Fri Oct-4 |
Run uphill intervals: 2-3-4 at -30 to -20, 2-3-4 at -20 to -10 |
1 |
| Sat Oct-5 |
Roll skate, Distance |
3.5 |
| Sun Oct-6 |
Off |
- |
|
Weekly Total |
9.5 |
| Mon Oct-7 |
Run, Easy distance |
1 |
| Tue Oct-8 |
Rollerski Time Trial for PR |
1 |
| Wed Oct-9 |
Run, Distance (1 hour) + Weights (1 hour) |
2 |
| Thu Oct-10 |
Roll-skate speed, 10x20 secs flat/very slight uphill, max last 10 secs |
1 |
| Fri Oct-11 |
Off |
- |
| Sat Oct-12 |
Roll intervals, flats: 3-1-3-1-3-1-3-1-3-1, from very easy to solid hard. |
1.5 |
| Sun Oct-13 |
Roll Classic, Distance (1.5 hours) + weights (1 hour) |
2.5 |
|
Weekly Total |
9 |
| Mon Oct-14 |
Run, uphill intervals 2x4 (-15 to -10), 2x4 (-15 to -5) |
1 |
| Tue Oct-15 |
Roll skate, Distance + weights |
2 |
| Wed Oct-16 |
Roll classic, Distance |
1.5 |
| Thu Oct-17 |
Moosehuf speed, 12x15 secs, hard, fast, powerful leg stretch |
1 |
| Fri Oct-18 |
Off |
- |
| Sat Oct-19 |
Roll intervals, gradual uphill: 4x6 (-20-10) |
1.5 |
| Sun Oct-20 |
Roll skate, Distance (1.5 hours) + weights (1 hour) |
2.5 |
|
Weekly Total |
9.5 |
| Mon Oct-21 |
Roll classic, Distance |
1 |
| Tue Oct-22 |
Run intervals, rolling/uphill: 3-4-5 (-30-20),
3-4-5 (-20-10) |
1.5 |
| Wed Oct-23 |
Roll skate, Distance + Weights |
2 |
| Thu Oct-24 |
Roll-classic speed, 10x20 secs flat/very slight uphill, max last 10 secs |
1 |
| Fri Oct-25 |
Off |
- |
| Sat Oct-26 |
Roll skate, Easy distance |
1 |
| Sun Oct-27 |
(Daylight savings ends) Running Time Trial for PR |
1 |
|
Weekly Total |
7.5 |
| Mon Oct-28 |
In Dark: Roll skate, Distance + Weights |
2 |
| Tue Oct-29 |
In Dark: Roll classic, intervals: 3x7 (-35-20). Build up. |
1 |
| Wed Oct-30 |
In Dark: Roll skate, Distance |
1.5 |
| Thu Oct-31 |
In Dark: Mousehuf intervals 4x 1.5 - 2.5 minutes hard bounding. |
1 |
| Fri Nov-1 |
Off |
- |
| Sat Nov-2 |
Distance + Weights |
2 |
| Sun Nov-3 |
Distance |
3.5 |
|
Weekly Total |
11 |
|
|
|
|
Five-Week Total |
46.5 |
|
Total for October |
39 |
