| Day |
Date |
Session
Description |
| M |
Jun 30 |
Distance
rollerski (45 minutes) |
| T |
Jul 1 |
5 uphill running intervals,
fixed distance, 2:20 to 1:40 times (1 hour) |
| W |
Jul 2 |
Distance
rollerski (45 minutes) |
| T |
Jul 3 |
AM Travel, probably no
training |
| F |
Jul 4 |
Rollerski
intervals: 8-4-8 min, HR -30, -25, -20 (1 hour) |
| S |
Jul 5 |
Distance bike (1 hour)
Strength-circuits & Explosiveness/plyometrics (1 hour) |
| S |
Jul 6 |
Distance
run w/ ski imitation drills (2 hours) |
|
|
Forecasted
weekly hours: 7-8 |
| M |
Jul 7 |
AM Travel
PM Weights (1
hour) |
| T |
Jul 8 |
Rollerski - hard distance,
Int 3 for :40 (2.5 hours) |
| W |
Jul 9 |
Distance -
Bike (1hour)
Weights (45 minutes) |
| T |
Jul 10 |
Running Time Trial, build up
pace (1 hour) |
| F |
Jul 11 |
Off |
| S |
Jul 12 |
Distance rollerski-classic,
(2 hours) |
| S |
Jul 13 |
Distance
run w/ ski imitation drills (2 hours) |
|
|
Forecasted
weekly hours: 10 |
| M |
Jul 14 |
Weights (1 hour) |
| T |
Jul 15 |
Speed Intervals -
doublepole, 1 x :30, 1 x 1:00, 1 x 1:30, twice (45 minutes).
Run & Explosiveness/plyometrics (45 min). |
| W |
Jul 16 |
Distance -
Bike (1.5+ hours, Intensity 1-3) |
| T |
Jul 17 |
Rollerski Time Trial at MHR
-35, -25, -15 (1 hour) |
| F |
Jul 18 |
Off / Travel |
| S |
Jul 19 |
Distance rollerski-classic,
(3 hours) |
| S |
Jul 20 |
Bike to
gym, Weights, Bike back (2 hours) |
|
|
Forecasted
weekly hours: 9 |
| M |
Jul 21 |
Off |
| T |
Jul 22 |
Uphill Intervals 2-3-4 min
(at -25 to -20), 2-3-4 min (at -20-15), rest 1/2 interval (1 hour) |
| W |
Jul 23 |
Weights (1 hour) |
| T |
Jul 24 |
4 x 4 running intervals, -20
to -15-10 (1 hour) |
| F |
Jul 25 |
Off |
| S |
Jul 26 |
Distance rollerski-classic (2
hours) |
| S |
Jul 27 |
Bike to gym
(:30), Weights (1 hour), bike back (:30) |
|
|
Forecasted
weekly hours: 7 |
