Nordic Ski Racer - cross country ski racing    
 
Home  |  Racing |  Training |  Rollerskiing |  Trails |  Weather |  Equipment |  Forums |  Photos & Video
 

Training
October 2003 Training Plan
[Return to article]

 

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

[Return to article]