|
Day |
Date |
Session Description |
|
M |
Sep 1 |
LABOR DAY
AM: Roll skate intervals, very easy uphill: 3-4-5-4-3-2 minutes. MHR–30, –25, –20, –15,
–10, then –5.
PM: Bike, distance (1 hour) |
| T |
Sep 2 |
OFF
Evening/early morning, Travel to Florida. |
|
W |
Sep 3 |
Florida.
Run and/or Weights (:45 - 1.5 hours) |
| T |
Sep 4 |
Florida. Off - working late |
|
F |
Sep 5 |
Florida. OFF
Afternoon: Travel back to Michigan.
Evening: With Jill. |
| S |
Sep 6 |
AM: Roll classic. Speed interval on
the flats. 2 x (:30, :45, 1:00, 1:30) Int 3-4 first set, Int 4-5 second set. (45 minutes)
PM: Roll Skate. Distance (1.5 hours) |
|
S |
Sep 7 |
AM: Run distance with specific foot (2 hours)
PM: Easy bike ride (30 minutes)
Evening/early morning, Travel to Florida. |
| |
|
Forecasted weekly hours: 7 |
|
M |
Sep 8 |
Florida.
Weights (30 minutes) |
| T |
Sep 9 |
Florida.
Running
interval, rolling or uphill: 4 x 5:00. MHR–30 two min, –25–20 last 4 minutes.
Don’t go any harder. (1 hour) |
|
W |
Sep 10 |
Florida. AM: Travel back to Michigan.
PM: Off - Jilll |
| T |
Sep 11 |
Rollerski Pace/Time trial. MHR–25–20
first half, –20–15 second half, –10 from max last 5 minutes. (1 hour) |
|
F |
Sep 12 |
Off |
| S |
Sep 13 |
AM: Roll-skate, distance (2.5 hours)
PM: Weights (1 hour.) |
|
S |
Sep 14 |
AM: Roll-Classic, distance (3 hours).
PM: Run (30 minutes)
Evening/early morning, Travel to Florida. |
| |
|
Forecasted weekly hours: 8 |
|
M |
Sep 15 |
Run, distance (30 minutes) |
| T |
Sep 16 |
Run interval. Easy uphill. 4 x 3:00
int 4. Hard from the start but try to go a little faster and harder from interval 1 to 4. (1
hour) |
|
W |
Sep 17 |
AM: Travel back to Michigan.
PM: Off |
| T |
Sep 18 |
Moose hoofs interval w/poles.
1-2-3-3-1-2. Bound very slow on the first three intervals (int 3). Bound harder on the last
three (int 4). Int 5 on the last part of the last interval. (1 hour) |
|
F |
Sep 19 |
Off |
| S |
Sep 20 |
AM: Roll interval, flat or easy
uphill. DP or DP/kick. 5 x 3:00. Use perceived effort, not HR. Int 2-3 on first, int 3
on second. Int 3-4 on the third. Int 4-5 on last two. Have fun, be “snappy”. (1 hour)
PM: Bike, distance (1 hour) |
|
S |
Sep 21 |
AM: Roll, distance (2 hours)
PM: Run, distance (45 minutes) |
| |
|
Forecasted weekly hours: 7 |
|
M |
Sep 22 |
Off |
| T |
Sep 23 |
Roll in uphill or rolling terrain. 3
x 7:00, MHR–30–25 first interval, -25–20 on second, –20–15 on last one. (1 hour) |
|
W |
Sep 24 |
Weights (1 hour) |
| T |
Sep 25 |
Roll
speed intervals in flat terrain: 2 x (:30, :60, 2:00) Int 4, but with controlled technique. (1
hour) |
|
F |
Sep 26 |
Off |
| S |
Sep 27 |
AM: Roll, distance (3 hours)
PM: Run, distance (45 minutes) |
|
S |
Sep 28 |
Bike (30 minutes), Weights (1 hour), Bike (30 minutes) |
| |
|
Forecasted weekly hours: 9 |
