| Date |
Session Description |
| Sep 29 Mon |
Off |
| Sep 30 Tue |
Roll skate intervals, easy
rolling terrain, 4 x 6 min MHR–35–15.
Rest 2-3 min. |
| Oct 1 Wed |
Weights (1 hour) |
| Oct 2 Thu |
Running+Moosehuf uphill
intervals, 2x (2-3-4 min),
MHR–30–15, then –20–5. Rest 1/2 interval. |
| Oct 3 Fri |
Off |
| Oct 4 Sat |
Roll distance - skate, 3 hours |
| Oct 5 Sun |
Roll distance - classic (50
minutes)
Weights (1 hour) |
|
Forecasted weekly hours: 8 |
| Oct 6 Mon |
Easy run (30 minutes) |
| Oct 7 Tue |
Rollerski Time Trial for PR (1
hour) |
| Oct 8 Wed |
Run (1 hour) |
| Oct 9 Thu |
Rollerski intervals in flat
terrain: 3-1-3-1-3-1-3-1-3-1.
Build up. |
| Oct 10 Fri |
Off |
| Oct 11 Sat |
AM: Roll classic - Speed 10 x 20
seconds speed in flat/very slight uphill.
Roll classic - distance (2 hours total)
PM: Weights (1 hour) |
| Oct 12 Sun |
Run - distance & ski
imitation (2 hours) |
|
Forecasted weekly hours: 8 |
| Oct 13 Mon |
Off |
| Oct 14 Tue |
Running+Moosehuf uphill
intervals, 2x (2x4 min),
MHR–15–10, then –15–5. |
| Oct 15 Wed |
Weights (1 hour) |
| Oct 16 Thu |
Speed on foot: 12 x 15 seconds
ski bounding with poles.
Go hard, fast (:45) |
| Oct 17 Fri |
Off |
| Oct 18 Sat |
Roll - distance (3 hours) |
| Oct 19 Sun |
AM: Roll - distance (1 hour)
PM: Run - distance with ski
imitation (1 hour) |
|
Forecasted weekly hours: 8 |
| Oct 20 Mon |
Off |
| Oct 21 Tue |
Roll intervals in gradual
uphill: 4 x 6 minutes at –20 to –10 beats |
| Oct 22 Wed |
Weights (45 minutes) |
| Oct 23 Thu |
Running+Moosehuf uphill
intervals, 2x (3-4-5 min),
MHR–30–20, then MHR–20–10. |
| Oct 24 Fri |
Off |
| Oct 25 Sat |
Roll skate - Speed 2x:30,
2x:20, 2x:15 (flat),
then 2x:10, 2x:15, 1x:45 (slight uphill).
Roll skate - distance (2.5 hours total) |
| Oct 26 Sun |
Roll classic - distance (2
hours total) |
|
Forecasted weekly hours: 8 |
| Oct 27 Mon |
Off |
| Oct 28 Tue |
Running time trial (1 hour) |
| Oct 29 Wed |
Weights (1 hour) |
| Oct 30 Thu |
Roll intervals: 3 x 7 minutes
at –35 to –20 beats (1 hour) |
| Oct 31 Fri |
Off |
| Nov 1 Sat |
AM: Roll skate - distance (2 hours)
PM: Roll classic - distance (1
hour) |
| Nov 2 Sun |
Run - distance with ski
imitation (2.5 hours) |
|
Forecasted weekly hours: 9 |
