|
Day |
Date |
Session Description |
|
M |
Jul 28 |
Rollerski - skate (40 minutes) |
| T |
Jul 29 |
Running Time
Trial for PR (1 hour) |
|
W |
Jul 30 |
Weights (1 hour) |
| T |
Jul 31 |
5 uphill running
intervals, fixed distance, 2:20 to 1:40 times (1 hour) |
|
F |
Aug 1 |
Off |
| S |
Aug 2 |
Roll - skate, 3
hours |
|
S |
Aug 3 |
Roll distance - classic (50 minutes)
Weights (1 hour) |
| |
|
Forecasted weekly hours:
8-9 |
|
M |
Aug 4 |
Run - distance & explosiveness (45 minutes) |
| T |
Aug 5 |
Roll classic intervals: 6-5-4-3 min
build up. Recovery 2-3
min. Easy terrain. |
|
W |
Aug 6 |
Bike (1 hour) |
| T |
Aug 7 |
Roll skate intervals: 2-3-4 min Zone
3-4,
then 4–3-2 min Zone 4 |
|
F |
Aug 8 |
Off |
| S |
Aug 9 |
Roll classic -
distance (2 hours)
Weights (1 hour) |
|
S |
Aug 10 |
Run - distance & ski imitation (2.5 hours) |
| |
|
Forecasted weekly hours: 10 |
|
M |
Aug 11 |
Off |
| T |
Aug 12 |
Roll - Speed Intervals -
doublepole, :30, 1:00, 1:30, twice (45 minutes).
Weights (1 hour) |
|
W |
Aug 13 |
Bike - distance (1 hour) |
| T |
Aug 14 |
Rollerski Time
Trial for PR (1 hour) |
|
F |
Aug 15 |
Off |
| S |
Aug 16 |
Bike - distance
(3 hours) |
|
S |
Aug 17 |
Roll - distance (1 hour)
Run - distance with ski imitation (1 hour) |
| |
|
Forecasted weekly hours:
8-9 |
|
M |
Aug 18 |
Weights (1 Hour) |
| T |
Aug 19 |
Running
intervals: 3 x 6 minutes at –30 to –15. Easy terrain. |
|
W |
Aug 20 |
Bike 1.5 hours
Weights (45 minutes) |
| T |
Aug 21 |
Off
PM Travel |
|
F |
Aug 22 |
Running intervals, 2 x 4 min Zone 4 then 2 x 3 minutes Zone 4-5. Recovery 2-3 minutes. Rolling terrain
or uphill. |
| S |
Aug 23 |
Roll - distance
(2 hours) |
|
S |
Aug 24 |
Bike, Distance (1.5 hours)
PM Travel |
| |
|
Forecasted weekly hours: 8 |
|
M |
Aug 25 |
Off |
| T |
Aug 26 |
Rollerski
intervals: 8 x 1:15 minute with 45-second recovery. MHR –25–20 in easy terrain. |
|
W |
Aug 27 |
Weights (1 hour) |
| T |
Aug 28 |
Run 3–5 sets of
800m and 300m on the track Zone 3-4. Rest 1-1.5 min. |
|
F |
Aug 29 |
Off |
| S |
Aug 30 |
Roll skate -
distance (2 hours)
Bike - distance (1 hour) |
|
S |
Aug 31 |
Run - distance with ski imitation (2.5 hours) |
| |
|
Forecasted weekly hours:
8-9 |
